MetCon

For Time:

Buy In: 60 Wall Balls (W:14/9 M: 20#/10′)

33-27-21-15 of:

Calorie Row

SDHP (65/95#)

Bent Over Rows (65/95#)

Cash Out: 60 Wall Balls (W: 14/9 M: 20#/10′)

Lift

Power Clean 5-5-3-3 (Ascending)

MetCon

8 Rounds For Time of:

12 Deadlifts (105/155#)

6 Burpee Box Hops (20/24″)

Strength (Muscular Endurance)

EMOTM 10 Minutes of:

10-15 Back Squats (55/75#)

MetCon

2 Rounds For Time of:

400m Run

40 HSPU

200m Run

40 SA DB Snatch (35/50#)

Strength

Deadlift 5-5-5-5 (Ascending)

Lift

i) Snatch 3-3-3-3 (Ascending)

ii) Clean & Jerk 2-2-2-2 (Ascending)

MetCon

50 Bench Press (Empty Bar)

10 Burpees

50 Front Squats (Empty Bar)

10 Burpees

50 SA DB Chest Press – L (35/50#)

10 Burpees

50 SA DB Front Squat – L (35/50#)

10 Burpees

50 SA DB Chest Press – R (35/50#)

10 Burpees

50 SA DB Front Squat – R (35/50#)

10 Burpees

50 Bench Press (Empty Bar)

10 Burpees

50 Front Squats (Empty Bar)

10 Burpees