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]

Strength

Back Squat 5-5-3-3-3-1-1 (Ascending)

MetCon

“Annie Meets Grace”

For Time:

10 Double Unders

10 Situps

2 Clean & Jerks (95/135#)

20 Double Unders

20 Situps

4 Clean & Jerks (95/135#)

30 Double Unders

30 Situps

6 Clean & Jerks (95/135#)

40 Double Unders

40 Situps

8 Clean & Jerks (95/135#)

50 Double Unders

50 Situps

10 Clean & Jerks (95/135#)

[18 Minute Time Cap]