MetCon

In Teams Of 2 Complete For Time:

150 Calories Assault Bike

100 V-Ups

75 Squat Snatches (65/95#)

50 HSPU

150 Calories Ski Erg

100 T2B

75 Clusters (65/95#)

50 Deficit HSPU

[50 Minute Time Cap]

Strength

i) EMOTM 10 Minutes of:

10 Incline Bench Press (75/115#)

ii) Superset 3 Sets (Ascending Weight) of:

12 Incline DB Chest Flies

12 Incline OH Pulls

MetCon

4 Rounds For Time of:

90 Double Unders

30 SA Hang DB Snatch (35/50#)

15 Burpee Over Dumbbell (Lateral)

[24 Minute Time Cap]

Strength

Pause Front Squat 5-5-5-3-3-3 (Ascending 3s Pause)

MetCon

For Time:

Buy In: 5 Clean & Jerk (145/205#) + 5 Wall Walks

3 Rounds of:

500m Row

21 KB Swings (1/1.5 Pood)

12 Pullups

Cash Out: 5 Clean & Jerk (145/205#) + 5 Wall Walks

[24 Minute Time Cap]

Strength

i) Seated Strict Press 10-10-8-8-6-6 (Ascending)

ii) BB Bicep Curl 25-15-10-5 (Ascending)

MetCon

In Teams Of 2 Complete For Time:

“FIlthy Fifty”

50 Box Hops (20/24″) – Shared

50 Jumping Pullups – Each

50 KB Swings (1/1.51 Pood) – Shared

50 Walking Lunge Steps – Each

50 K2E – Shared

50 Push Press (Bar) – Each

50 Back Extensions – Shared

50 Wall Balls – Each

50 Burpees – Shared

50 Double Unders – Each

[30 Minute Time Cap]

Strength

EMOTM 20 Minutes of:

“Deadlift Wave”

2 Deadlifts

MetCon

Drop Ladder For Time of:

20↓2 Wall Balls (W: 14/9 M: 20#/10′)

10↓1 DB Chest Press (50/70#)