Strength

5 Sets of:

Pause Front Squat (5s) + 5 Front Squats @ 80%

MetCon

On Every 2nd Minute For 20 Minutes Perform:

4/6 Calories Assaut Bike

3 Shuttle Sprints (20′)

2 Straight Arm Burpees

4 Tuck Jumps

6 Plate GR2OH (25/45#)

3 Shuttle Sprints (20′)

CLASS STARTS @ 10am!!!

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MetCon

“215 Innocent Children”

Buy In: 215 DUs

21 HSPU

5 Clean & Jerk (95/135#)

21 Burpees

5 Clean & Jerk (95/135#)

21 Box Jumps (20/24″)

5 Clean & Jerk (95/135#)

21 KB Swings (1/1.5 Pood)

5 Clean & Jerk (95/135#)

21 Lunges

5 Clean & Jerk (95/135#)

21 Pullups

5 Clean & Jerk (95/135#)

21 Med Ball Cleans (14/20#)

5 Clean & Jerk (95/135#)

21 T2B

5 Clean & Jerk (95/135#)

Cash Out: 1996m Row

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MetCon

For Time:

1000m Row

100 Double Unders

100 Situps

4 Rope Climbs

750m Row

75 Double Unders

75 Situps

3 Rope Climbs

500m Row

50 Double Unders

50 Situps

2 Rope Climbs

250m Row

25 Double Unders

25 Situps

1 Rope Climb

[45 Minute Time Cap]

Lift (Mechanics/Footwork)

i) SG Push Press 3×5 (Ascending)

ii) SG Push Jerk 3×5 (Ascending)

iii) Snatch Balance (Ascending)

MetCon

3 Rounds For Time of:

10 Calories Assault Bike

10 Burpees

10 Wall Balls (W: 14/9 M: 20#/10′)

[6 Minute Time Cap]

Strength

i) Push Press 5-5-3-3 (Ascending)

ii) Split Jerk 1-1-1 (Ascending)

MetCon

[15-12-9] x3

Calories Ski Erg

Round 1: HR Pushups

Round 2: Ring Dips

Round 3: HSPU