MetCon

For Time:

Buy In: 50 Bench Press (75/115#)

“Michael”

3 Rounds of:

800m Run

50 Back Extensions

50 Situps

Cash Out: 50 Bench Press (75/115#)

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Lift

6 Sets of:

Clean High Pull (2) + Squat Clean + Split Jerk

MetCon

3 Rounds For Time of:

21 Wall Balls (W: 14/9 M: 20#/10′)

15 HSPU

9 Weighted Box Step Overs (W: 2×35/20 M: 2×50#/24″)

-1 Minute Rest-

Strength

i) Back Squat 3×5 (Heavy/Ascending)

ii) OH Squat 3×6 (Ascending)

MetCon

For Time:

150 Calories Ski Erg

*On Every 2nd Minute Starting At 0:00 Complete 2 Devil’s Press (35/50#)*

Strength

i) Incline Bench Press 5×6 (Ascending)

*5-10 Tricep Dips After Each Set*

ii) Seated Strict Press 3×10 (Ascending)

MetCon

On Every 2nd Minute For 10 Sets Complete:

5 Back Squats (95/135#) – From Ground

5 T2B

5 BF Burpees

5 Box Jump Overs (20/24″)

Strength

Sumo Deadlift [5-3-1] x4

*Ascending Weight Each Set*

MetCon

2 Rounds For Time of:

750m Row

30 HSPU