Strength

5 Sets of:

MAX Reps Bicep Curls (45/65#)

-2 Minute Rest-

*Score = TOTAL Reps*

MetCon

“Mini Murph”

For Time:

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

[30 Minute Time Cap]

Lift

1RM Clean & Jerk

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MetCon

For Time:

50 Calorie Assault Bike

50 KB Swings (1.5/2 Pood)

50 Burpee Box Overs (20/24″)

50 Medicine Ball Cleans (14/20#)

50 T2B

50 KB SDHP (1/5/2 Pood)

50 Back Extensions/Supermans/Good Mornings

50 Calories Ski Erg

50 V-Ups

50 Jump & Touch (6/10″)

[50 Minute Time Cap]

Lift

Hang Power Clean 4-4-4-2-2-2 (Ascending)

MetCon

7 Rounds For Time of:

175m Row

12 HSPU

Strength

EMOTM 20 Minutes of:

1 Front Squat @ 85%

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

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