Strength

i) EMOTM 10 Minutes of:

10 DB Bench Press (35/50#)

ii) EMOTM 10 Minutes of:

10 DB Bent Rows (35/50#)

MetCon

“Megan Meets Elizabeth”

21-15-9 For Time of:

Burpees

KB Swings (1/1.5 Pood)

Double Unders

Power Cleans (95/135#)

Ring Dips

[24 Minute Time Cap]

MetCon

“Angie Meets Diane”

For Time:

100 Pullups

21 Deadlifts (155/225#)

21 HSPU

100 Pushups

15 Deadlifts (155/225#)

15 HSPU

100 Situps

9 Deadlifts (155/225#)

9 HSPU

100 Air Squats

[50 Minute Time Cap]

Strength

Push Press 6-6-6-6 (Ascending)

Lift

EMOTM 8 Minutes of:

Min 1-4: 2 Split Jerk

Min 5-8: 1 Split Jerk

MetCon

“Karen Meets Isabel”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

30 Snatches (95/135#)

*Partition As Needed*

[22-Minute Time Cap]

Strength

Back Squat 5-5-3-3-3-1-1 (Ascending)

MetCon

“Annie Meets Grace”

For Time:

10 Double Unders

10 Situps

2 Clean & Jerks (95/135#)

20 Double Unders

20 Situps

4 Clean & Jerks (95/135#)

30 Double Unders

30 Situps

6 Clean & Jerks (95/135#)

40 Double Unders

40 Situps

8 Clean & Jerks (95/135#)

50 Double Unders

50 Situps

10 Clean & Jerks (95/135#)

[18 Minute Time Cap]

Strength

Power Rows 8-8-8-6-6-6 (Ascending)

MetCon

10 Rounds For Time of:

1 Wall Walk + Shoulder Tap (2)

3 Box Hops (24/30″)

5 SA DB Snatch (50/70#)

20′ SA DB Weighted Lunge Walk (50/70# – 10′ Lengths)

*Alternate Arms Each Round For Each DB Movement*

[25 Minute Time Cap]