MetCon

For Time:

5 Rounds of:

12 Situps

12 HR Pushups

16 Calorie Row

4 Rounds of:

12 V-Ups

12 HSPU

16 Calorie Ski Erg

3 Rounds of:

12 GHDSU

12 Ring Dips

16 Calorie Assaut Bike

[45 Minute Time Cap]

Accessory

EMOTM 8 Minutes of:

20-30s HSW Practice

Strength

Sumo Deadlift 8-8-8-8 (Ascending)

Gymnastics

EMOTM 8 Minutes of:

[1 Pullup + 1 T2B] x3

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

Box Hops (24/30″)

Supermans

Strength

OH Squat 5-5-5-5-5 (Ascending)

MetCon

14 Minute AMRAP of:

20 Hang Power Snatch (55/75#)

3 Wall Walks

20 Hang Power Snatch (65/95#)

3 Wall Walks

20 Hang Power Snatch (75/115#)

3 Wall Walks

20 Hang Power Snatch (95/135#)

3 Wall Walks

MAX Hang Power Snatch (105/155#)

MetCon

On A 35-Minute Timer & In Teams Of 2 Complete:

0:00-25:00

For Time:

5000m Row

Partner 1:

Row (Any Increment/Athletes Choice)

Partner 2:

AMRAP of:

8 Bench Press (95/135#)

16 Wall Balls (W: 14/9 M: 20#/10′)

32 Double Unders

25:00-35:00

Establish A Heavy Single of The Complex:

Clean (2) + Hang Clean (2) + Jerk (2)

*Score = Accumulated Weight

Lift

Split Jerk 5-5-5-5-5 (Ascending)

Strength

Superset 4 Sets (Ascending Weight) of:

8 Weighted Glute Bridge

8/Side Bulgarian Lunge

30s Banded Wall Sit

1/Side Turkish Getups

MetCon

For Time:

500m Row