MetCon

2 Rounds For Time of:

800m Run

400m Run Backwards

80 Bench Press (45/65# – From Ground)

40 Pullups

[40 Minute Time Cap]

Strength

Deadlift 8-8-6-6-4-4 (Ascending)

*5 Seated Box Hops AFTER Each Set*

MetCon

For Time:

Buy In: 30 Calories Assault Bike

10 Thrusters (75/115#)

8 Thrusters (95/135#)

6 Thrusters (105/155#)

4 Thrusters (125/185#)

2 Thrusters (145/205#)

Cash Out: 30 Calories Assault Bike

Strength

Front Squat 8×3 (Ascending)

MetCon

For MAX Reps Complete:

0:00-5:00

500m Row

50 Double Unders

MAX Reps Pushups With Remaining Time

5:00-10:00

500m Row

50 Double Unders

MAX Reps HSPU With Remaining Time

10:00-15:00

500m Row

50 Double Unders

MAX Reps Ring Dips With Remaining Time

MetCon

“The 900 v.3”

In Teams of 2 Complete For Time:

200 Step Ups (45# Plate)

175 DB S2OH (10/20#)

150 Lunges

125 HKR

100 SA Lateral Burpees

75 Star Jacks

50 DB Chest Press (20/35#)

25 Wall Walks

P1: Works

P2: 300m Row OR 300m Ski

*Partition As Needed*

[45 Minute Time Cap]

Lift

Split Jerk 5-5-3-3-2-2-1-1 (Ascending)

MetCon

For Time:

5-4-3-2-1 For Time of:

Hang Power Cleans (145/205#)

BMUs

*200m Run After Each Round*