MetCon

On A 40-Minute Timer Complete:

0:00-10:00

EMOTM of:

1-3 BMU

1 Squat Snatch (105/155#)

10:00-30:00

E2MOM of:

6 Calories Assault Bike

3 Shuttle Sprints (30′)

6 KB Swings (1/1.5 Pood)

3 Shuttle Sprints (30′)

30:00-40:00

EMOTM of:

1-3 Wall Facing HSPU

1 Squat Snatch (105/155#)

Lift

Hang Power Clean 5-5-5-3-3-3 (Ascending)

MetCon

24-21-18-15-12-9-6-3 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Pushups

Strength

i) EMOTM 12 Minutes of:

3 Back Squats (Athlete Choice)

ii) EMOTM 12 Minutes of:

3 Deadlifts (Athlete Choice)

iii) EMOTM 12 Minutes of:

5 DB Chest Press (Athlete Choice)

MetCon

In Teams of 2 Complete For Time:

Buy In: 2000m Row

20 Rounds of:

8 T2B

4 Box Hops (24/30″)

1 Power Clean OR Power Snatch (Heavy/Ascending – Athlete Choice)

Cash Out: 2000m Row

[50 Minute Time Cap]

Lift

EMOTM 20 Minutes of:

Push Press (2) + Split Jerk

MetCon

10-Minute AMRAP of:

35 Double Unders

1 Wall Walk

*Add 1 Wall Walk Each Round*

Accessory

EMOTM 6 Minutes of:

Odd: 10 Back Extensions

Even: 20-30s Glute Bridge Hold