CROSSFIT

Lift

EMOTM 15 Minutes of:

Hang Power Snatch (2) + OH Squat (2) @ 45%

MetCon

3 Rounds For Time of:

400m Run

40 KB Swings (1/1.5 Pood)

12 Ring Dips

CROSSFIT

Strength

Deadlift 15-15-15-6-6-6

MetCon

4 Rounds For Time (Including Rest) of:

6 BF Burpees

6 Muscle Snatches (55/75#)

2 BMU

90s Rest

CROSSFIT

Strength (Muscular Endurance)

30s Max Back Squats (65/95#)

1 Minute Rest

30s Max Back Squats (75/115#)

1 Minute Rest

30s Max Back Squats (95/135#)

1 Minute Rest

30s Max Back Squats (105/155#)

MetCon

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

150 Double Unders

150 Situps

CROSSFIT

Lift

EMOTM 15 Minutes of:

Hang Power Clean (2) + Split Jerk (2) @ 40%

MetCon

For Time:

50 Calorie SE

40 Pushups

30 T2B

20 Ring Pushups

10 RMU

CROSSFIT

Strength

Push Press 5-5-3-3-2-2-1-1-1-1-1 (Ascending)

MetCon

4 Rounds For Time of:

16 Calories Assault Bike

8 DB S2OH (35/50#)