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

MetCon

In Teams of 2 Complete For Time:

800m Run (Together)

50 SA DB Hang Clean & Jerk – L (35/50# – Shared)

50 SA DB Hang Clean & Jerk – R (35/50# – Shared)

50 V-Ups (Each)

800m Run (Together)

50 SA DB Hang Snatch – L (35/50# – Shared)

50 SA DB Hang Snatch – R (35/50# – Shared)

50 V-Ups (Each)

800m Run (Together)

50 SA DB Suitcase Burpee – L (35/50# – Shared)

50 SA DB Suitcase Burpee – R (35/50# – Shared)

50 V-Ups (Each)

800m Run (Together)

[50 Minute Time Cap]

Lift

4 Sets (Ascending Weight) of:

Squat Snatch + Hang Squat Snatch (2) + Snatch Balance

MetCon

On Every 2nd Minute For 10 Sets Perform:

8/10 Calories Assault Bike

10 DB Chest Press (35/50#)

Accessory

21-15-9 of:

Med Ball Situps (14/20#)

Med Ball Russian Twists (Per Side)

Strength

Front Squat 4×12 (Ascending)

MetCon

21-15-9 For Time of:

Deadlifts (155/225#)

S2OH (95/135#)

Pullups