Warm Up

i) 1 Set of:

20 Calorie Row

20 Air Squats

20 Lunges

30s/Side Standing Quad Stretch

20 Calorie Ski Erg

20 Bench Dips

20 Pushups

30s Cobra Stretch

ii) 1 Set of:

5 Back Squats (Bar)

5 Split Jerks (Bar)

10/Side Lateral Leg Swings

5 Back Squats (Bar)

5 Split Jerks (Bar)

10/Side Front To Back Leg Swings

Strength

Back Squat 4×6 (Ascending)

Lift

Split Jerk 4×2 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

21 Pullups

15 OH Squats (65/95#)

9 KB Swings (1.5/2 Pood)

-> 400m Run = 200m Run

-> Pullups = Banded Pullups/Jumping Pullups

-> OH Squat/KB Swing = Adjust The Weight

Warm Up

i) 1 Set of:

50 Skips

20 Squats

50 Skips

20 Lunges

50 Skips

10 BTN Push Press

50 Skips

10 Snatch Grip Deadlifts (Empty Bar)

50 Skips

10 Hang Muscle Snatch

ii) 2 Sets of:

5 Snatch Grip Deadlifts (65/95#)

10/Side SL Leg Lifts

10 Glute Bridge w/Knees Out

10 Scorpions

Lift

i) Snatch Grip Deadlift 4×3 (HEAVY)

ii) 3 Sets (Ascending Weight) of:

Hang Muscle Snatch (3) + Muscle Snatch

MetCon

i) 2 Rounds For Time of:

100 Crossover Skips

50 KB SDHP (1/1.5 Pood)

*5 CTB Pullups Every Time You Break For BOTH Movements*

-> 100 Crossover Skip = 100 Backwards Skips

-> 5 CTB Pullups = 5 Pullups OR 10 Ring Rows

[12 Minute Time Cap]

ii) For Time:

50 Calories Assault Bike

[7 Minute Time Cap]

Warm Up

i) 2 Sets of:

8 Calories Assault Bike

12 PVC Reachthrough

12 OH Squat Jumps

12 Tall Squat Snatches (PVC)

12 Windshield Wipers

12 Plank/Pike

ii) Barbell Flow (1 Set):

5 Snatch Grip Push Press

5 OH Squats

5 Snatch Balance

5 Shrugs

5 High Pulls

5 High Hang Muscle Snatches

5 Hang Muscle Snatch

5 Squat Snatches

Lift

4 Sets (Ascending Weight) of:

Squat Snatch (2) + OH Squat + Hang Squat Snatch (2) + Snatch Balance

MetCon

For Time:

Buy In: 5 RMU + 3 Rope Climbs + 400m Run

2 Rounds of:

25 Bench Press (75/115#)

25 Thrusters (45/65#)

Cash Out: 5 RMU + 3 Rope Climbs + 400m Run

-> 5 RMU = 15 Ring Rows + 5 Bench Dips

-> Rope Climb = Rope Pull

Warm Up

i) 3 Sets of:

10 Calorie Row

10 Med Ball Cleans

5 Straight Arm Burpees

5 Push Press Wall Balls

ii) Barbell Flow (1 Set):

5 Deadlifts

5 Shrugs

5 High Pulls

5 Pronated Grip Bicep Curls

5 High Hang Muscle Cleans (Elbows Up)

5 Push Press

Lift

4 Sets (Ascending Weight) of:

Muscle Clean + Push Press (2) + Muscle Clean + Push Press

*Heavier Weights Than Last Week*

MetCon

6 Rounds For Time of:

500m Ski Erg

20 V-Ups

60s Plank (Hands – NOT Accumulated)

Lift

4 Sets (Ascending Weight) of:

Power Clean (2) + Front Squat + Hang Squat Clean + Front Squat (2)

MetCon

4 Rounds For Time of:

250m Row

8 DB Cleans (35/50#)

8 Lateral Burpee Over DB

Accessory

EMOTM 8 Minutes of:

Odd: 20-30s Freestanding Handstand Hold

Even: 20-30s Hollow Hold