CROSSFIT

Strength

i) Incline Bench Press 20-15-10-5 (Ascending)

ii) Barbell Shrugs 8-8-8-8 (Ascending)

MetCon

3 Rounds For Time of:

21 Calories Ski Erg

15 HSPU

9 Burpee Deadlifts (50/70#)

CROSSFIT

Lift

Power Clean 2-2-2-2-1-1-1-1 (Ascending)

MetCon

For Time:

50 Squat Clean Thrusters (65/95#)

CROSSFIT

MetCon

For Time:

10 Push Jerk (75/115#)

12 T2B

8 Push Jerk (95/135#)

12 T2B

6 Push Jerk(105/155#)

12 T2B

4 Push Jerk (125/185#)

12 T2B

2 Push Jerk (135/205#)

12 T2B

Gymnastics

EMOTM 15 Minutes

Min 1: 10 Pistol Squats OR 20 Jumping Lunges

Min 2: 30′ HSW OR 3 WW

Min 3: 3 RMU OR 6 False Grip Rows

*Repeat 5 Times*

CROSSFIT

Strength

Seated Strict Press 8-8-8-6-6-6 (Ascending)

MetCon

For Time:

800m Run

30 KB Swings (1/1.5 Pood)

800m Run

30 CTB Pullups

CROSSFIT

Lift

Snatch Balance 3-3-2-2-1-1-1-1-1 (Ascending)

MetCon

8 Rounds For MAX Reps of:

30s Calories Assault Bike

30s Double Unders

30s Deadlifts (95/135#)

30s Hang Power Cleans (95/135#)

30s Rest