MetCon

45 Minute AMRAP of:

400m Run

3 Squat Snatches (105/155#)

25 Situps

400m Run

3 Squat Snatches (105/155#)

25 V-Ups

400m Run

3 Squat Snatches (105/155#)

25 T2B

400m Run

3 Squat Snatches (105/155#)

25 GHDSU

Lift

EMOTM 12 Minutes of:

2 Split Jerk

MetCon

0:00-10:00

50 HSPU

100 SA DB S2OH (35/50#)

*Every Minute Perform 2 Burpees*

10:00-11:30

21-15-9 of:

Double Unders

Tuck Jumps

11:30-21:30

50 Pullups

100 SA DB Bent Over Rows (35/50#)

*Every Minute Perform 2 Burpees*

21:30-23:00

21-15-9 of:

Double Unders

Tuck Jumps

Strength

Push Press 5-5-5-1-1-1 (Ascending)

MetCon

On A 24 Minute Timer Complete:

0:00-2:00

15/20 Calories AB

20 Wall Balls (W: 14/9 M: 20#/10′)

2:00-6:00

30 Calorie Row

30 Burpee To Target

6:00-12:00

40 Calories Ski Erg

40 Weighted Box Step Overs (W: 35/20 M: 50#/24″)

12:00-14:00

20 Wall Balls (W:14/9 M: 20#/10′)

15/20 Calorie AB

14:00-18:00

30 Burpee To Target

30 Calorie Row

18:00-24:00

40 Weighted Box Step Overs (W: 35/20 M: 50#/24″)

40 Calorie Ski Erg

Strength

Front Squat 7×1 @ 90%

MetCon

5 Rounds For Time of:

60 Double Unders

12 KB Swings (1.5/2 Pood)

3 BMU

[12 Minute Time Cap]

Technique & Movement – Gymnastics OR Olympic Lifting (Clean)

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MetCon

In Teams of 2 Complete For Time:

1000m Row (250m Each x2)

100 Back Squats (Bar)

1000m Row

100 Back Squats (Bar)

75 Jump & Touch (6/10″)

1000m Row

100 Back Squats (Bar)

75 Jump & Touch (6/10″)

50 Lateral Bar Over Burpees (Empty Bar)

1000m Row

100 Back Squats (Bar)

75 Jump & Touch

50 Lateral Bar Over Burpees (Empty Bar)

25 Turkish Getups (Bar)