MetCon

For Time:

90 Calories Ski Erg

30 S2OH (95/135#)

90 Calories Row

30 Snatches (105/155#)

90 Calorie Assault Bike

30 Cleans (125/185#)

*Partition As Needed*

[50 Minute Time Cap]

Strength

EMOTM 20 Minutes of:

Min 1-5

4 Back Squats

Min 6-10

3 Back Squats

Min 11-15

2 Back Squats

Min 16-20

1 Back Squat

*Ascend Weight Every Wave*

MetCon

For Time:

2 Rounds of:

10 OH Squats (65/95#)

10 T2B

2 Rounds of:

10 OH Squats (75/115#)

10 T2B

2 Rounds of:

10 OH Squats (95/135#)

10 T2B

[9 Minute Time Cap]

Strength

i) Bench Press 4×10 (Ascending)

ii) DB Bench Press 4×15 (Ascending)

MetCon

5 Rounds For Time of:

50 Double Unders

10 Back Squat (105/155#)

10 HSPU

Strength

Superset 4 Sets (Ascending Weight) of:

i) 6 Rack Pulls/5 Strict Chin Ups

ii) 6 Snatch Grip RDL/6 SA DB Tempo Bent Over Rows (Per Side)

iii) 6 Good Mornings/20 Hamstring Curls (Exercise Ball)

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MetCon

“Valentine’s Day”

In Teams of 2 Perform For Time:

40 Calories Assault Bike

21-15-9 of:

Power Snatch (55/75#)

Situps

40 Calories Assault Bike

21-15-9 of:

KB Swings (.5/1.5 Pood)

Box Hops (16/20″)

40 Calories Assault Bike

21-15-9 of:

Wall Balls (W: 9/14 M: 10’/20#)

Tuck Jumps

40 Calories Assault Bike

21-15-9 of:

Deadlifts (95/135#)

HR Pushups