MetCon

In Teams of 2 Complete For Time:

200 Calories Assault Bike

-> 10 Pushups AFTER Each Set

200 Calorie Ski Erg

-> 10 Tricep Dips AFTER Each Set

200 Calorie Row

-> 10 HSPU AFTER Each Set

[50 Minute Time Cap]

Lift

Hang Squat Snatch 6×3 (Ascending)

MetCon

8 Rounds For Time of:

8 S2OH (95/135#)

8 Pullups

Strength

Pause Back Squat 6×2 (Ascending – 2s Pause)

MetCon

50-40-30-20-10 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Situps

[20 Minute Time Cap]

Strength

i) SA DB Walking Lunge 4×8 (Ascending – Per Arm)

ii) Goblet VMO Squat 4×8 (Ascending)

MetCon

3 Rounds For Time of:

800m Run

25 T2B

[25 Minute Time Cap]

Lift

Clean Pull 8×1 (Ascending)

MetCon (Skill Related)

EMOTM 10 Minutes of:

1 Clean & Jerk (135/195#)

1 BMU

Accessory

EMOTM 6 Minutes of:

20-30s Hanging L-Sit