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

MetCon

On A 40-Minute Timer Perform:

0:00-20:00

On Every 2nd Minute Complete:

10/15 Calories Assault Bike

20:00-30:00

AMRAP of:

3 Thrusters (75/115#)

6 Ring Pushups

9 Situps

30:00-40:00

AMRAP of:

3 Power Snatches (75/115#)

6 Ring Dips

9 V-Ups

Strength

Deadlift 4×12 (Ascending)

*4 Seated Box Hops After Each Set*

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5)

12 Pullups

[20 Minute Time Cap]