MetCon

For Time:

10 Rounds of:

4 T2R

6 Tricep Dips

8 Cal Ski Erg

10 Hollow Rocks

10 Rounds of:

1 Wall Walk

1 BMU

1 Rope Climb

10 Rounds of:

“Marguerita”

1 Burpee

1 Pushup

1 Jumping Jack

1 Situp

1 Handstand

[45 Minute Time Cap]

Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Squat Snatches

Minute 6-10: 2 Squat Snatches

Minute 11-15: 1 Squat Snatch

Minute 16-20: 1 Squat Snatch

MetCon

8 Rounds For Time of:

8 Calories Assault Bike

8 HSPU

8 SA DB Snatch (35/50#)

[20 Minute Time Cap]

Strength

EMOTM 20 Minutes of:

Minute 1-5: 4 Back Squats

Minute 6-10: 3 Back Squats

Minute 11-15: 2 Back Squats

Minute 16-20: 1 Back Squat

MetCon

“Jedi Master”

15 Minute AMRAP of:

21 Unbroken Wall Balls (W: 14/9 M: 20#/10′)

15 T2B

9 Burpee Pullups

-1 Minute Rest-

Strength

i) VMO Goblet Squat 4×5 (Ascending)

ii) SA DB Lawnmower 4×5 (Ascending/Per Side)

MetCon

“Ascending Grace”

For Time:

6 Clean & Jerks (95/135#)

6 Clean & Jerks (105/155#)

6 Clean & Jerks (125/185#)

6 Clean & Jerks (145/205#)

6 Clean & Jerks (155/225#)

Accessory

200m Farmer Carry (2×1/2×1.5 Pood)

Strength

Back Rack Reverse Lunge 5×10 (Ascending)

MetCon

On Every 3rd Minute For 6 Sets Perform:

250m Row

15 KB Swings (1/1.5 Pood)

*MAX Double Unders With Remaining Time*