MetCon

EMOTM 40 Minutes of:

Minute 1: 20 Bench Press (55/75#)

Minute 2: 4 Burpee Ring Muscle Ups

Minute 3: 10/12 Calories Ski Erg

Minute 4: 1 Clean & Jerk (155/225#)

*Repeat 10 Times*

Strength

Thruster (Off Rack) 6-6-3-3 (Ascending)

MetCon

22 Minute AMRAP of:

30′ OH SA DB Walking Lunge – R (35/50#)

6 SA Hang DB Snatch – R (35/50#)

30′ OH SA DB Walking Lunge – L (35/50#)

6 SA Hang DB Snatch – L (35/50#)

16 HSPU

Lift

EMOTM 10 Minutes:

3-Position Power Snatch

MetCon

On Every 3rd Minute For 10 Sets Complete:

300m Row

3 Power Snatches (95/135#)

30 Double Unders

Strength

i) Push Press 6-6-4-4 (Ascending)

ii) Split Jerk 2-2-2 (Ascending)

MetCon

For Time:

[15-12-9] x2

Calories Assault Bike

Round 1: T2B

Round 2: Pullups

Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

12 Minute AMRAP of:

3 Deadlift (155/225#)

6 Box Hops (20/24″)

9 Wall Balls (W: 14/9 M: 20#/10′)