CROSSFIT

MetCon

45 Minute AMRAP of:

1000m Row

40 Tire Flips

100 Air Squats

40 Sand Bag Cleans

100 Bench Press (45/65#)

40 Battle Rope Slams (Every 10 Slams Perform 10 Hurdle Jumps)

200m Farmer Carry (1.5/2 Pood)

CROSSFIT

Gymnastics

EMOTM 10 Minutes of:

Odd: 30′ HSW

Even: 30s Freestanding HS

MetCon

3 Rounds For Time of:

3 Burpee Ring Muscle Ups

6 Deadlifts (185/275#)

9 Hang Power Cleans (75/115#)

12 Calories AB

CROSSFIT

Strength

Back Squat 10-8-6-4-2-4-6-8-10

MetCon

7 Minute AMRAP of:

25 DUs

4 Strict HSPU

CROSSFIT

Lift

EMTOM 20 Minutes of:

1 Clean & Jerk @ 80%

MetCon

4 Rounds For Time of:

8 Burpee Box Overs (20/24″)

8 SA KB Snatches – R (1/1.5 Pood)

8 SA KB Snatches – L (1/1.5 Pood)

8 CTB Pullups

CROSSFIT

MetCon

i) 5 Rounds For Time of:

400m Run

20 T2B

ii) For Time:

27 Bench Press (65/95#)

27 GHDSU

21 Bench Press (75/115#)

21 GHDSU

15 Bench Press (95/135#)

15 GHDSU

9 Bench Press (105/155#)

9 GHDSU