Strength

i) Deadlift 6-6-6-6-6 (Ascending)

ii) Weighted Glute Bridge 5-5-5 (Ascending)

MetCon

8 Minute AMRAP of:

10 Double Unders

5 Supermans

20 Double Unders

10 Supermans

30 Double Unders

15 Supermans

40 Double Unders

20 Supermans

Etc…

Strength

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

MetCon

3 Rounds For Time of:

30 Box Hops (20/24″)

20 DB S2OH (35/50#)

10 Burpee Deadlifts (35/50#)

Technique & Movement – Snatch/Clean & Jerk/HSPU

---

Gymnastics

EMOTM 6 Minutes of:

20-30s L-Sit (Rings)

MetCon

“McGhee”

30 Minute AMRAP of:

5 Deadlifts (185/275#)

13 Pushups

9 Box Hops (20/24″)

---

Strength

Bicep Curls

MAX Reps @ (15/25#)

MAX Reps @ (20/30#)

MAX Reps @ (25/35#)

MAX Reps @ (30/40#)

MAX Reps @ (35/45#)

MetCon

For Time:

100 Pullups

*On Every Minute Perform 15 Double Unders*

[20 Minute Cap]

MetCon

8 Rounds of:

6/8 Calories Assault Bike

6 T2B

8 KB SDHP (1.5/2 Pood)

6 Burpees

-3 Minutes Rest-

*Score = Slowest Round*