Strength

Front Squat 5×5 @ 85%

MetCon

For Time:

15 Squat Snatches (65/95#)

15 Pullups

12 Squat Snatches (75/115#)

12 CTB Pullups

9 Squat Snatches (95/135#)

9 BMU

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

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MetCon

“Filthy Fifty”

50 Box Jumps (20/24″)

50 Jumping Pullups

50 KB Swings (.5/1 Pood)

50 Steps Walking Lunge

50 Knees To Elbows

50 Push Press (Bar)

50 GHD Back Extensions/Good Mornings (Bar)

50 Wall Balls (W: 14/9 M: 20#/10′)

50 Burpees

50 Double Unders

[40 Minute Time Cap]

Strength

On Every 3rd Minute (Ascending Weight) For 15 Minutes Perform:

3 Thrusters (Off Rack)

-> Start @ (75/115#)

MetCon

“Nancy”

5 Rounds For Time of:

400m Run

15 OH Squats (65/95#)

Lift

4 Sets (Ascending Weight/Max Load) of:

3 Snatches + 2 OH Squats + 1 Snatch Balance

[15 Minute Time Cap]

MetCon

For Time:

250 Tuck Jumps

[10 Minute Cap]

Gymnastics

EMOTM 10 Minutes of:

20-30s HSW Practice

MetCon

45 Minute AMRAP of:

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Power Cleans (75/115#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Front Squats (95/135#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Squat Cleans (105/155#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups