Strength

i) Push Press 6-6-4-4 (Ascending)

ii) Split Jerk 2-2-2 (Ascending)

MetCon

For Time:

[15-12-9] x2

Calories Assault Bike

Round 1: T2B

Round 2: Pullups

Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

12 Minute AMRAP of:

3 Deadlift (155/225#)

6 Box Hops (20/24″)

9 Wall Balls (W: 14/9 M: 20#/10′)

MetCon

“The 1800”

In Teams Of 2 Complete For Time:

400 Double Unders

350 S2OH (Bar)

300 Air Squats

250 Situps

200 Burpees

150 Tuck Jumps

100 Pushups

50 Turkish Get Ups (Bar)

[80 Minute Time Cap]

MetCon

5 Rounds For Time of:

350m Row

8 DB Bent Over Row (50/70#)

8 Inverted Rows

8 Supermans

350m Ski Erg

8 DB Chest Press (50/70#)

8 Incline Pushups

8 V-Ups

[40 Minute Time Cap]

Accessory

COACHES CHOICE

Strength

Deadlift 10-8-6-4-2 (Ascending)

MetCon

10 Rounds For Time of:

25 Double Unders

1 Rope Climb

[7 Minute Time Cap]