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

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]