MetCon

5 Rounds For Time of:

1km Run

30 HSPU

[50 Minute Time Cap]

MetCon

For Time:

15 Clean & Jerks (105/155#)

2000m Row

50 CTB Pullups

2000m Row

15 Clean & Jerks (105/155#)

Strength

Front Squat 7-7-5-5-3-3-1-1 (Ascending)

MetCon

5 Rounds For MAX REPS of:

30s Double Unders

60s Calories Assault Bike

90s Wall Balls (W: 14/9 M: 20#/10′)

Technique & Movement – Olympic Lifting/Gymnastics

i) EMOTM 10 Minutes of:

Pause (Power) Snatch Balance (3)

ii) EMOTM 6 Minutes of:

Pause Ring Row (1) + Ring Rows (5)

iii) EMOTM 10 Minutes of:

Pause Power Snatch (1) + Power Snatch (2)

iv) EMOTM 6 Minutes of:

Pause Ring Pushup (1) + Ring Pushups (5)

v) 10 Minutes To Establish:

Heavy Single Power Snatch

Functional Fitness

MetCon

In Teams Of 2 Complete AT THE SAME TIME:

“Route 90”

200 Double Unders

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

Strength

i) EMOTM 10 Minutes of:

5 Bent Over Row (105/155#)

ii) 3 Sets (Ascending Weight) of:

12 BB Upright Rows

BB Bicep Curl Pump (Come To Class To Find Out)

MetCon

5 Minute AMRAP of:

6/8 Calories Ski Erg (MAX Effort)

15 Tuck Jumps