MetCon (Steady State)

55 Minute AMRAP of:

30 Calories Assault Bike

400m Run

500m Ski Erg

600m Row

70 Double Unders

Lift

i) TnG Horst Pulls 3×15 (Ascending)

ii) TnG Hang Snatch Pulls 3×15 (Ascending)

iii) TnG Hang Snatch High Pulls 3×10 (Ascending)

iv) Pause Snatch 2-2-2-2-1-1-1-1 (Ascending)

Strength

Back Squat 3×3 (Across)

Lift

3 Sets (Across) of:

Push Press (2) + Split Jerk (2)

MetCon

For Time:

100 SA DB S2OH (35/50# – Switch Arms Every 5 Reps)

*1 Wall Walk On Every Minute*

MetCon

“Zachary Tellier”

For Time:

10 Burpees

–

10 Burpees

25 Pushups

–

10 Burpees

25 Pushups

50 Lunges

–

10 Burpees

25 Pushups

50 Lunges

100 Situps

–

10 Burpees

25 Pushups

50 Lunges

100 Situps

150 Air Squats

–

[45 Minute Time Cap]

MetCon

In Teams of 2 Complete For Time:

20 Rounds of:

1 Ring OR Bar Muscle Up

3 Bench Press (125/185#)

5 Wall Balls (W: 14/9 M: 20#/10′)

20 Rounds Of:

1 Rope Climb

3 DB Bench Press (50/70#)

5 Thrusters (65/95#)

[50 Minute Time Cap]