MetCon

45 Minute AMRAP of:

3 Wall Walks/20′ Bear Crawl Laps

6 Pullups/Jumping Pullups

9 Plate GR2OH (35/45#)

12 Lateral Bar Jump Overs (Per Side)

15 Power Cleans (65/95#)

18 Calories AB/SE

21 Double Unders/50 Single Skips

Lift

Clean & Jerk Complex (Heavy Single) of:

Clean Grip Deadlift

Low Hang Clean Grip Deadlift (2)

Low Hang Squat Clean

Jerk

Strength

Superset 3 Sets (Ascending Weights) of:

6 Bent Over Barbell Rows (Supinated Grip)

6 Barbell Shrugs w/ 2s Hold

6/Side SA DB Lawnmowers

6 KB Upright Rows

MetCon

2 Rounds For Time of:

2000m Row

800m Run

40 Calories Assault Bike

20 SA DB Snatches (50/70#)

Strength

Push Press 4-4-4-2-2-2 (Ascending)

MetCon

For Time:

75 HSPU

*On Every Minute Perform 15 Double Unders*

Strength

Front Squat 3×15 (Ascending)

MetCon

For Time:

3 Rounds of:

15 Power Snatches (75/115#)

15 Situps

2 Rounds of:

15 OH Squats (75/115#)

15 V-Ups

1 Round of:

15 Squat Snatch (75/115#)

15 T2B