MetCon

21-18-15-12-9-6-3 For Time of:

Thrusters (65/95#)

Bar Facing Burpees

Strength

Superset 4 Sets (Ascending Weight) of:

8 Strict BB Bicep Curls

8 BB Skull Crushers

Accessory

EMOTM 8 Minute of:

Odd: 20-30s Handstand Practice

Even: 20-30s GHD Reverse Plank Hold

Lift

i) Snatch 3-3-2-1 (Ascending)

ii) Clean & Jerk 3-3-2-1 (Ascending)

MetCon

12 Minute AMRAP of:

2 Rounds of:

50′ DB Walking Lunge (35/50#)

16 T2B

8 DB Power Cleans (35/50#)

2 Rounds of:

50′ Walking Lunge (35/50#)

16 BMU

8 DB Power Cleans (35/50#)

Accessory

EMOTM 8 Minutes of:

Odd: 20-30s Handstand Practice

Even: 20-30s Hollow Rocks

MetCon

For Time:

21 Deadlifts (155/225#)

21 HSPU

21 Deadlifts (155/225#)

15 HSPU

9 Deadlifts (155/225#)

9 HSPU

21 Deadlifts (205/315#)

50′ HSW

15 Deadlifts (205/315#)

50′ HSW

9 Deadlifts (205/315#)

50′ HSW

[9 Minute Time Cap]

Strength

i) 3 Sets (Ascending Weight) of:

Bent Over Row (6) + Shrug (6)

ii) Superset 3 Sets of:

20 KB Gorilla Rows

20 BB Upright Rows

Accessory

EMOTM 8 Minutes of:

Odd: 20-30s Handstand Practice

Even: 20-30s Hollow Hold

Strength

Bench Press 7-7-5-5-5-3-3 (Ascending)

MetCon

15 Minute AMRAP of:

19 Calorie Row

19 Wall Balls (W:14/9 M: 20#/10′)

Accessory

EMOTM 8 Minutes of:

Odd: 20-30s Handstand Practice

Even: 20-30s L-Sit Hold (Front Support – Rings)

Strength

Back Squat 7-7-5-5-5-3-3 (Ascending)

MetCon

10-Minute AMRAP of:

30 Double Unders

15 Snatches (55/75#)

Accessory

EMOTM 8 Minutes of:

Odd: 20-30s Handstand Practice

Even: 20-30s Hanging L-Sit Hold