Strength

BTN Split Jerk 3-2-1-1-1-1-1-1 (Ascending)

MetCon

3 Rounds For Time of:

50 Calorie Row

30 Wall Balls (W: 14/9 M: 20#/10′)

10 Burpee Box Overs (24/30″)

Strength

OH Squat 8-8-6-6-4-4 (Ascending)

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

Lift

EMOTM 10 Minutes of:

3-Pause Squat Snatch

Gymnastics

EMOTM 6 Minutes of:

1-5 BMU

MetCon

For Time:

75 DUs

50 SA DB Chest Press – L (35/50#)

75 DUs

50 SA DB Chest Press – R (35/50#)

75 DUs

50 SA DB Bent Row – L (35/50#)

75 DUs

50 SA DB Bent Row – R (35/50#)

75 DUs

MetCon

In Teams Of 2 Perform 20 Rounds For Time of:

3 Back Squats (155/225# – Rack)

5 Hang Clean & Jerk (95/135#)

7 Bar Facing Burpees

[45 Minute Time Cap]

MetCon

45 Minute AMRAP of:

400m Run

2 Rounds of:

5 Deadlift (125/185#)

3 Deficit HSPU

1 Rope Climb