MetCon

In Teams of 2 Complete For Time:

250 Double Unders

200 Wall Balls (W: 14/9 M: 20#/10′)

150 Pullups

100 Bench Press (95/135#)

50 Clusters (65/95#)

[50 Minute Time Cap]

Strength

i) Standing Strict Press 5-5-5-5-5-5 (Ascending)

ii) Superset 4 Sets (Ascending Weight) of:

12 Side Raises

8 Front Raises

12/Side Leaning Side Raise

8/Side Leaning Front Raise

MetCon

9 Minute AMRAP of:

2 Muscle Snatches (45/65#)

2 Box Hops (16/20#)

4 Muscle Snatches (45/65#)

4 Box Hops (16/20#)

6 Muscle Snatches (45/65#)

6 Box Hops (16/20#)

Etc…

Strength

Pause Back Squat (10s) 3-3-3-3 (Ascending)

MetCon

EMOTM 20 Minutes of:

Minute 1: 12 Calorie Row

Minute 2: 10 DB Thrusters (20/35#)

Minute 3: 8 T2B

Minute 4: 6 Devil’s Press (20/35#)

*Repeat 5 Times*

Lift

i) Split Jerk 5-5-5-3-3-3-1-1-1 (Ascending)

ii) Clean Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)

iii) 5 Sets (Ascending Weight) of:

Clean Deadlift (2) + Hang Power Clean (2) + Split Jerk (2) + Hang Squat Clean (2)

Strength

Floor Press 10-10-10-10-10 (Ascending Weight)

*After Each Set Perform 1 OR 2 Deficit HSPU (Increase Deficit Each Round)*

MetCon

For Time:

21 GHDSU/Weighted Situp

21 T2B/HKR

30′ HSW/30′ Bear Crawl

15 GHDSU/Weighted Situp

15 T2B/HKR

30′ HSW/30′ Bear Crawl

9 GHDSU/Weighted Situp

9 T2B/HKR

30′ HSW/30′ Bear Crawl