MetCon
In Teams of 2 Complete For Time:
400m Run (Together)
20 Rounds (Shared) of:
1 BMU
1 Deadlift (225/315#)
2 HSPU
800m Run (Together)
20 Rounds (Shared) of:
1 RMU
1 Sumo Deadlift (225/315#)
2 Deficit HSPU
400m Run (Together)
[50 Minute Time Cap]
MetCon
In Teams of 2 Complete For Time:
400m Run (Together)
20 Rounds (Shared) of:
1 BMU
1 Deadlift (225/315#)
2 HSPU
800m Run (Together)
20 Rounds (Shared) of:
1 RMU
1 Sumo Deadlift (225/315#)
2 Deficit HSPU
400m Run (Together)
[50 Minute Time Cap]
Strength
Back Squat 5×8 (Ascending)
MetCon
4-8-12-16-20-24 For Time of:
SA DB Chest Press (35/50#)
Power Cleans (75/115#)
[20 Minute Time Cap]
Strength
Back Rack Forward Lunge 5×10 (Ascending)
MetCon
“Ascending Isabel”
6 Snatches (95/135#)
6 Snatches (100/145#)
6 Snatches (105/155#)
6 Snatches (110/165#)
6 Snatches (115/175#)
[15 Minute Time Cap]
Accessory
6 Sets (Ascending Weight) of:
20s Weighted Plank
Strength
i) Bench Press 15-12-10-8 (Ascending)
ii) Bent Over Row 15-12-10-8 (Ascending)
MetCon
For Time:
40 Calories Assault Bike
40 KB Swings (1/1.5 Pood)
40 HSPU
[12 Minute Time Cap]
MetCon
On Every 5th Minute For 10 Sets Perform:
200m Run
12 Wall Balls (W: 14/9 M: 20#/10′)
8 Box Jump Overs (20/24″)
6 T2B