Strength

Back Squat 3×12 @ 70%

MetCon

9 MInute AMRAP of:

2 SA DB Snatches (35/50#)

2 Pullups

4 SA DB Snatches (35/50#)

4 Pullups

6 SA DB Snatches (35/50#)

6 Pullups

8 SA DB Snatches (35/50#)

8 Pullups

Etc…

Technique & Movement – Handstand/HSPU/Kipping/T2B – Coach Meg

---

MetCon

0:00-12:00

21-15-9 For Time of:

Back Squats – Off Rack (125/185#)

Calories Assault Bike

12:00-14:00

REST

14:00-26:00

21-15-9 For Time of:

Deadlifts (155/225#)

Calorie Row

26:00-28:00

REST

28:00-40:00

21-15-9 For Time of:

S2OH – From Ground (105/155#)

Calorie Ski Erg

Strength

Power Row 6-6-6-6 (Ascending)

*After Each Set Perform 12 Bent Over Flies*

MetCon

17 Minute AMRAP of:

50 Wall Balls (W: 14/9 M: 20#/10′)

40 Calories Ski Erg

30 Weighted Box Step Overs (35/50#)

20 Devil’s Press (35/50#)

10 BMU

Strength

i) Back Rack Forward Alternating Lunge 4×10 (Ascending)

ii) Bulgarian Split Lunge 3×8/Side (Ascending)

MetCon

3 Rounds For Time of:

400m Run

21 SDHP (65/95#)

12 T2B

Lift

8 Minutes To Establish:

4RM Hang Power Clean

MetCon

For Time:

BUY IN: 150 Double Unders

4 Rounds of:

15 Calories Assault Bike

12 Deficit HSPU

9 Thrusters (75/115#)

6 SA DB Snatch (50/70#)

CASH OUT: 10 Turkish Get Ups (Bar)

[30 Minute Time Cap]