MetCon

45 Minute AMRAP of:

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Power Cleans (75/115#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Front Squats (95/135#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Squat Cleans (105/155#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

MetCon

8 Rounds For Time:

8 Strict HSPU

6 Deadlifts (185/275#)

40 Double Unders

Accessory

EMOTM 7 Minutes of:

4-6 Strict Pullups OR Weighted Pullups

Strength

Back Squat 5×5 @ 80%

MetCon

For Time:

3000m Run

2000m Row

1000m Ski Erg

Olympic Lifting

i) EMOTM 6 Minutes of:

Snatch Deadlift + Muscle Snatch

ii) EMOTM 6 Minutes of:

Snatch Pull + Power Snatch

iii) EMOTM 6 Minutes of:

Snatch High Pull + Squat Snatch

iv) 10 Minutes To Establish:

1RM Snatch

v) EMOTM 6 Minutes of:

Clean Deadlift + Muscle Clean

vi) EMOTM 6 Minutes of:

Clean Pull + Power Clean

vii) EMOTM 6 Minutes of:

Clean High Pull + Squat Clean

viii) 10 Minutes To Establish

1RM Clean

Strength

5 Sets of:

MAX Reps Decline Bench Press (Ascending Weight/Athlete Choice)

*After Every Set Perform 8 Side Lifts*

MetCon

For Time:

100m Run

10 T2B

200m Run

20 T2B

400m Run

30 T2B

800m Run

40 T2B