MetCon

In Teams of 2 Complete For Time:

Buy In: 2000m Ski Erg

20 Rounds of:

6 T2B

6 Box Hops (20/24″)

1 Power Clean OR Power Snatch (Heavy/Ascending – Athlete Choice)

Cash Out: 2000m Ski Erg

[50 Minute Time Cap]

Lift

i) 5 Sets (Ascending Weight) of:

Clean Pull (2) + Power Clean + Push Jerk

ii) 5 Sets (Ascending Weight) of:

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

MetCon

For Time:

40/50 Calorie Assault Bike

50 Bench Press (65/95#)

50 HSPU

[12 Minute Time Cap]

Strength

Back Squat 4×12 (Ascending)

MetCon

In Teams of 2 Complete:

5000m Row

P1 – 500m Row

P2 – AMRAP “Cindy”

*Score = Time & Rounds of “Cindy”*

[30 Minute Time Cap]

Strength

DB Lawnmowers 4×8/Side

*40′ OH DB Carry (Per Arm) AFTER Each Set*

MetCon

5 Rounds For Time of:

200m Run

20 SDHP (Bar)

20 Hang Muscle Clean (Bar)

20 Strict Press (Bar)

Strength

i) Superset 4 Sets of:

15 Deficit Deadlift

15 BB Shrugs

ii) Superset 4 Sets (Ascending Weight) of:

8/Side SL Weighted Glute Bridge

8/Side Stagger Good Mornings

8/Side SL DB RDL

Accessory

4 Sets of:

60s Weighted Plank (Hands)