MetCon

30 Rounds For Time of:

2 Deadlifts (205/315#)

4 T2B

6 Incline DB Chest Press (25/40#)

[45 Minute Time Cap]

Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Power Clean (2) + Squat Clean + Jerk

MetCon

11 Minute AMRAP of:

50 Calorie Row

40 Wall Balls (W: 14/9 M: 20#/10′)

30 Burpees

20 Box Hops (24/30″)

10 RMU

Strength

Front Squat 5×4 @ 85%

MetCon

6 Rounds For Time of:

8 Calories Assault Bike

12 HSPU

32 Double Unders

Lest We Forget

---

MetCon

“Remembrance Day”

18 Minute AMRAP of:

11 Hang Power Snatch (55/75#)

11 Burpees

11 Thrusters (55/75#)

11 Pullups

–From 11:00-12:00 Perform 1 Minute of Silence–

Strength

4 Sets of:

Bench Press Drop Sets (4 Weights)

MetCon

On Every 4th Minute For 5 Sets Perform:

25/35 Calories Assault Bike