DELOAD WEEK!!!

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Strength

Back Squat

3×8 @ 55%

3×6 @ 65%

MetCon

5 Rounds For Time of:

200m Row

15 KB Swings (.5/1 Pood)

10 Hang Clean & Jerk (65/95#)

5 CTB Pullups

MetCon

In Teams of 2 Complete:

0:00-6:00

70/80 Calorie Assault Bike

6:00-12:00

AMRAP of:

1 Rope Climb

2 Power Cleans (145/205#)

12:00-18:00

70/80 Calorie Ski

18:00-24:00

AMRAP of:

2 SA Alt Devil’s Press (35/50#)

4 SA Weighted Box Step Overs (W: 20/35 M: 24″/50#)

24:00-30:00

70/80 Calorie Row

30:00-36:00

AMRAP of:

4 T2B

8 SA Alt Hang DB Clean & Jerk (35/50#)

Accessory

3 Rounds NOT FOR TIME of:

80′ SA Farmer Carry (70/100#) – L

80′ SA Farmer Carry (70/100#) – R

Strength

i) EMOTM 10 Minutes of:

10 DB Bench Press (35/50#)

ii) EMOTM 10 Minutes of:

10 DB Bent Rows (35/50#)

MetCon

“Megan Meets Elizabeth”

21-15-9 For Time of:

Burpees

KB Swings (1/1.5 Pood)

Double Unders

Power Cleans (95/135#)

Ring Dips

[24 Minute Time Cap]

MetCon

“Angie Meets Diane”

For Time:

100 Pullups

21 Deadlifts (155/225#)

21 HSPU

100 Pushups

15 Deadlifts (155/225#)

15 HSPU

100 Situps

9 Deadlifts (155/225#)

9 HSPU

100 Air Squats

[50 Minute Time Cap]

Strength

Push Press 6-6-6-6 (Ascending)

Lift

EMOTM 8 Minutes of:

Min 1-4: 2 Split Jerk

Min 5-8: 1 Split Jerk

MetCon

“Karen Meets Isabel”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

30 Snatches (95/135#)

*Partition As Needed*

[22-Minute Time Cap]