CROSSFIT

Strength

Back Squat 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%

MetCon

6 Minute AMRAP of:

4 BMU

8/10 Calories Assault Bike

-2 Minute Rest-

6 Minute AMRAP of:

6 Burpee To Target

8 Deficit HSPU

CROSSFIT

Lift

6 Sets (Ascending Weight) of:

3-Position Snatch

MetCon

27-21-15 For Time of:

Hang Power Cleans (75/115#)

Box Hops (20/24″)

*20 Wall Balls (W: 14/9 M: 20#/10′) AFTER Each Round*

CROSSFIT

MetCon

i) EMOTM 16 Minutes of:

Min 1: 30s L-Sit Hold

Min 2: 12/14 Calorie Ski Erg

Min 3: 15 OH Squats (65/95#)

Min 4: 10 Bar Over Burpees

ii) 3 Sets of:

500m Row (Max Effort)

-2 Minute Rest-

CROSSFIT

Lift

Build To A Heavy Complex of:

Hang Power Clean + Push Press (2)

MetCon

15 Minute AMRAP of:

16 SA DB Snatch (50/70#)

12 T2B

35 Double Unders

CROSSFIT

Strength

Tempo Front Squat (3s Descent, 2s Bottom Hold, Quick Ascent – Build To A Heavy 3)

MetCon

Every 4 Minutes For 12 Minutes Perform:

10 Strict Pullups

25 KB Swings (1/1.5 Pood)

25 Goblet Squats (1/1.5 Pood)