Strength

EMOTM 20 Minutes of:

Minute 1-5: 4 Front Squats

Minute 6-10: 3 Front Squats

Minute 11-15: 2 Front Squats

Minute 16-20: 1 Front Squat

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

[15 Minute Time Cap]

Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Clean & Jerks

Minute 6-10: 2 Clean & Jerks

Minute 11-15: 1 Clean & Jerk

Minute 16-20: 1 Clean & Jerk

MetCon

In Teams of 2 Complete:

15-Minute AMRAP of:

25 Double Unders

5 Bench Press (105/155#)

5 Box Hops (24/30″)

Strength

EMOTM 20 Minutes of:

Minute 1-5: 4 Deadlifts

Minute 6-10: 3 Deadlifts

Minute 11-15: 2 Deadlifts

Minute 16-20: 1 Deadlift

MetCon

“Cindy”

20-Minute AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

MetCon

For Time:

10 Rounds of:

4 T2R

6 Tricep Dips

8 Cal Ski Erg

10 Hollow Rocks

10 Rounds of:

1 Wall Walk

1 BMU

1 Rope Climb

10 Rounds of:

“Marguerita”

1 Burpee

1 Pushup

1 Jumping Jack

1 Situp

1 Handstand

[45 Minute Time Cap]

Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Squat Snatches

Minute 6-10: 2 Squat Snatches

Minute 11-15: 1 Squat Snatch

Minute 16-20: 1 Squat Snatch

MetCon

8 Rounds For Time of:

8 Calories Assault Bike

8 HSPU

8 SA DB Snatch (35/50#)

[20 Minute Time Cap]