MetCon

In Teams of 2 Complete For Time:

20 Rounds of:

1 Ring OR Bar Muscle Up

3 Bench Press (125/185#)

5 Wall Balls (W: 14/9 M: 20#/10′)

20 Rounds Of:

1 Rope Climb

3 DB Bench Press (50/70#)

5 Thrusters (65/95#)

[50 Minute Time Cap]

Strength

Superset 4 Sets (Ascending Weight) of:

8 BB Shrugs

8/Side BB Lawnmowers

12 Reverse Hypers

12 Banded Pull Downs

MetCon

15 Minute AMRAP of:

12 Calories Assault Bike

9 HR Pushups

6 Hang Power Snatch (65/95#)

MetCon

10 Rounds For Time of:

200m Run

4 Weighted Box Step Overs (W: 2×35/20″ M: 2×50#/24″)

6 Burpee Pullups

8 Tuck Jumps

Lift

i) Push Jerk 5-5-5-3-3-3-1-1-1 (Ascending)

ii) Clean Pull 5-5-5-3-3-3-1-1-1 (Ascending)

iii) 5 Sets (Ascending Weight) of:

Clean Pull (2) + Hang Power Clean (2) + Push Jerk (2) + Hang Squat Clean (2)

Strength

Back Squat 3×3 (Across)

Lift

3 Sets (Across) of:

Push Press (2) + Split Jerk (2)

MetCon

For Time:

100 SA DB Clean & Jerk (35/50# – Switch Arms Every 5 Reps)

*20 Double Unders On Every Minute*