CROSSFIT

Lift

Power Snatch 2-2-2-2-1-1-1-1 (Ascending)

MetCon

EMTOM 6 Minutes of:

12 Wall Balls (W: 14/9 M: 20#/10′)

3 Ring Muscle Ups

CROSSFIT

Strength

Push Press 8-6-4-2-2-4-6-8

MetCon

For Time:

30 SA DB Hang Clean & Jerk (35/50#)

50 Calorie Row

30 SA DB Hang Clean & Jerk (35/50#)

50 Calorie Assault Bike

30 SA DB Hang Clean & Jerk (35/50#)

50 Calorie Ski Erg

CROSSFIT

MetCon

In Teams of 2, Complete For Time:

Buy In: 1500m Row (Switch Every 250m)

80 Hang Power Cleans (75/115#)

80 Front Squats (75/115#)

80 Push Press (75/115#)

80 Front Rack Lunges (75/115#)

Cash Out: 1500m Row (Switch Every 250m)

*Both partners are to use ONE barbell and the barbell cannot touch the ground. If it does, both partners are to perform 10 synchro bar facing burpees.*

CROSSFIT

Strength

EMOTM 12 Minutes of:

2 Back Squats (Ascending)

MetCon

Drop Ladder 10-1 For Time of:

KB SDHP (1.5/2 Pood)

Bench Press (95/135#)

T2B

CROSSFIT

MetCon

14 Minute AMRAP of:

250m Run

40 Double Unders

7 CTB Pullups

Gymnastics

EMOTM 15 Minutes of:

Min 1: 6 Ring Rows

Min 2: 6 Seated Box Hops (24/30″)

Min 3: 12 GHDSU

*Repeat 5 Times*