Lift

On Every 4th Minute For 4 Sets (Ascending Weight) Complete:

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

MetCon

6-5-4-3-2-1 For Time of:

Ring Muscle Ups

Squat Snatch (95/135#)

Strength

Push Press 10-8-6-4-2 (Ascending)

Lift

Split Jerk 5-4-3-2-1 (Ascending)

Strength

Back Squat 10-8-6-4-2 (Ascending)

MetCon

For Time:

8 Calories Assault Bike

8 Calories Ski Erg

8 Calories Row

MetCon

In Teams of 2 Complete:

0:00-8:00

1000m Row

50 HSPU

8:00-16:00

1000m Ski

50 Power Snatches (55/75#)

16:00-24:00

1000m Row

50 Deadlifts (125/185#)

24:00-32:00

1000 Ski

50 T2B

Accessory

1km Farmer Carry (2×20/2×35#)

Strength

i) Block Bench Press 10-8-6-4-2 (Ascending)

ii) Power Row 10-8-6-4-2 (Ascending)

MetCon

21-15-9 For Time of:

Calories Assault Bike

S2OH (55/75#)

Pullups

Bar Facing Burpees

Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

On A 16-Minute Timer Complete:

0:00-8:00

AMRAP of:

1 Wall Walk

5 Power Cleans (65/95#)

*Add 1 Wall Walk Each Round*

8:00-16:00

10 Double Unders

5 Thrusters (65/95#)

*Add 10 DUs Each Round*