MetCon

In Teams of 2 Complete For Time:

300 Calories Assault Bike

P1: Works

P2: Completes:

1 BMU

2 Clean & Jerks (145/205#)

3 HSPU

4 Wall Balls (W: 14/9 M: 20#/10′)

Strength

Strict Press [6-4-2] x3 @ 80%

MetCon

5 Rounds For MAX Reps of:

3 Minute AMRAP:

3 Squat Snatches (65/95#)

6 HR Pushups

18 Double Unders

-1 Minute Rest-

Strength

i) Back Squat [6-4-2] x3 @ 80%

ii) Front Squat 2×2 (Ascending)

MetCon

9-15-21 For Time of:

Burpees

DBL DB Cleans (35/50#)

T2B

KB SDHP (1.5/2 Pood)

Lift

Split Jerk 3-3-3-3 (Ascending)

Gymnastics

EMOTM 10 Minutes of:

1 Ring Muscle Up

2 Ring Dips

3 T2R

MetCon

For Time:

250m Row

5 Clusters (95/135#)

250m Row

5 Clusters (105/155#)

250m Row

5 Clusters (125/185#)

250m Row

5 Clusters (145/205#)

Strength

i) Deadlift [5-3-1] x3 @ 67.5%

ii) SA DB Power Rows 5-5-5 (Ascending)

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: Power Clean + Hang Power Clean + Hang Squat Clean

Even: 1 Wall Walk + 10 Shoulder Taps