Strength

EMOTM 20 Minutes of:

2 Front Squats @ 75%

MetCon

For Time:

50 Calorie Row

50 SA DB Thrusters – L (35/50#)

50 Calorie Row

50 SA DB Thrusters – R (35/50#)

[20 Minute Time Cap]

Strength

i) DB Chest Press 3×20 (Ascending)

ii) Incline DB Chest Press 3×15 (Ascending)

iii) Decline DB Chest Press 3×10 (Ascending)

MetCon

2 Rounds For MAX Reps of:

120s Wall Balls (W: 14/9 M: 20#/10′)

120s Ski Erg (Calories)

120s Wall Walks OR Bear Crawl Laps

120s T2B/HKR

120s Rest

Strength

i) Deadlift 15-15-12-12-10-10 (Ascending)

ii) Superset 4 Sets (Ascending Weight) of:

8/Side Barbell Lawnmowers

8/Side SA DB Shrugs

8/Side SA DB Upright Rows

MetCon

“Light Isabel”

For Time:

30 Snatches (65/95#)

[4 Minute Time Cap]

MetCon

In Teams of 2 Complete For Time:

500 Calorie Row (Shared)

P1: 25 Calorie Row

P2: AMRAP of:

5 Bar Facing Burpees

5 S2OH (75/115#)

5 Ring Dips

[45 Minute Time Cap]

Lift (Mechanics)

i) EMOTM 10 Minutes of:

2 Snatch Drop

ii) EMOTM 10 Minutes of:

2 High Hang Squat Snatch

iii) EMOTM 10 Minutes of:

1 Squat Snatch + 1 Snatch Drop

MetCon

21-15-9 For Time of:

Calories Assault Bike

Pullups

[8 Minute Time Cap]

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