MetCon

For Time:

1000m Row

100 Double Unders

100 Situps

4 Rope Climbs

750m Row

75 Double Unders

75 Situps

3 Rope Climbs

500m Row

50 Double Unders

50 Situps

2 Rope Climbs

250m Row

25 Double Unders

25 Situps

1 Rope Climb

[45 Minute Time Cap]

Lift (Mechanics/Footwork)

i) SG Push Press 3×5 (Ascending)

ii) SG Push Jerk 3×5 (Ascending)

iii) Snatch Balance (Ascending)

MetCon

3 Rounds For Time of:

10 Calories Assault Bike

10 Burpees

10 Wall Balls (W: 14/9 M: 20#/10′)

[6 Minute Time Cap]

Strength

i) Push Press 5-5-3-3 (Ascending)

ii) Split Jerk 1-1-1 (Ascending)

MetCon

[15-12-9] x3

Calories Ski Erg

Round 1: HR Pushups

Round 2: Ring Dips

Round 3: HSPU

Strength

5 Sets of:

Pause Back Squat (10s) + 5 Back Squats @ 80%

MetCon

2 Rounds For Time of:

800m Run

50 KB Swings (1.5/2 Pood)

Technique & Movement

Gymnastics

EMOTM 12 Minutes of:

25′ HSW

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Functional Fitness

MetCon

In Teams of 2 Perform For Time:

150 Calorie Row

20 Wall Walks

150 Calorie Ski Erg

20 Wall Walks

150 Calories Assault Bike

20 Wall Walks

[45 Minute Time Cap]

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Olympic lifting

Snatch Accessory

i) Snatch Grip Push Press 4×4 (Ascending)

ii) Snatch Grip Deadlift 4×4 (Ascending)

iii) Squat Snatch 4×1 (Ascending)