MetCon

i) 13-Minute AMRAP of:

55 Deadlifts (155/225#)

55 Wall Balls (W: 14/9 M: 20#/10′)

55 Calorie Row

55 HSPU

ii) EMOTM 12 Minutes of:

Odd: 5 Cal Assault Bike + 1 Rope Climb

Even: 5 Cal Assault Bike + 1 Clean & Jerk (125/185#)

Accessory

EMOTM 8 Minutes of:

Odd: 20-30s Handstand Practice

Even: 20-30s GHD Reverse Plank Hold

Lift

Split Jerk 2-2-2-2 (Ascending)

MetCon

10-Minute AMRAP of:

60 BF Burpees

30 OH Squats (90/120#)

10 Ring Muscle Ups

Strength

Bench Press 6-6-4-4-4-2-2 (Ascending)

Strength

Front Squat 6-6-4-4-4-2-2 (Ascending)

*50′ Farmer Carry AFTER Each Set*

MetCon

18 Minute AMRAP of:

15 Box Jumps (20/24″)

12 Push Press (75/115#)

9 T2B

MetCon

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

Thrusters (65/95#)

Bar Facing Burpees

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