Strength

Back Squat 5×4 @ 85%

MetCon

For Time:

100 Clean & Jerks (65/95#)

MetCon

In Teams of 2 Complete For Time:

100 Front Squats (75/115#)

80 S2OH (75/115#)

60 Thrusters (75/115#)

40 Clusters (75/115#)

*On Every 2nd Minute (Starting At 0:00) Perform 1 Synchro Wall Walk*

Lift

Clean 3-3-2-2-1-1 (Ascending)

MetCon

21-15-9 For Time of:

OH Squats (75/115#)

Bar Facing Burpees

[12 Minute Time Cap]

MetCon

15 Rounds of:

2 Bar Muscle Ups

4 Shuttle Sprints (12′)

6 Pistol Squats

4 Shuttle Sprints (12′)

2 SA DB Snatch (50/70#)

-2 Minute Rest-

[45 Minute Time Cap]

*Score = Slowest Time*

MetCon

Option #1

“Kelly”

5 Rounds For Time of:

400m Run

30 Box Jumps (20/24″)

30 Wall Balls (W:14/9 M: 20#/10′)

[40 Minute Time Cap]

Option #2

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

[15 Minute Time Cap]

Option #3

10 Rounds For Time of:

150m Run

3 Power Cleans (145/205#)

[20 Minute Time Cap]