CROSSFIT

Strength (Muscular Endurance)

Drop Ladder 10-1 of:

DB Chest Press (35/50#)

Seated KB Shoulder Press (.5/1 Pood)

MetCon

For Time:

150 Double Unders

50 Front Squats (65/95#)

50 Situps

150 Double Unders

CROSSFIT

Lift

EMOTM 12 Minutes of:

Min 1-6: 3-Position Power Snatch (Ground/Hang/High Hang)

Min 7-12: 2 Position Snatch (Low Hang/High Hang)

MetCon

4 Rounds For Time of:

20 SA Hang DB Snatch (35/50#)

15 Ring Pushups

10 Burpee Box Overs (20/24″)

CROSSFIT

MetCon

6 Sets of:

6 Calories Assault Bike

5×20′ Shuttle Sprint

6 Wall Balls (W: 14/9 M: 20#/10′)

5×20′ Shuttle Sprint

6 HSPU

5×20′ Shuttle Sprint

6 KB Swings (1/1.5 Pood)

5×20′ Shuttle Sprint

-3 Minutes Rest-

*Score = Slowest Round*

Gymnastics

On Every 2nd Minute For 12 Minutes Perform:

2 BMU + 3 CTB + 4 Pullups

CROSSFIT

Lift

Hang Squat Clean 2-2-2-1-1-1 (Ascending)

MetCon

8 Rounds For Time of:

12 Calorie Row

12 Deadlifts (105/155#)

CROSSFIT

Strength

Back Squat 6-6-6-6-6 (Ascending)

MetCon

[12-9-6] x2 For Time of:

S2OH (75/115#)

T2B