CROSSFIT

Strength

Incline Bench Press 12-12-10-10-8-8-1-1-1 (Ascending)

MetCon

Drop Ladder 10-1 For Time of:

Back Squats (From Ground – 125/185#)

T2B

*After Each Round Perform 30 Double Unders*

CROSSFIT

Lift

i) On Every 3rd Minute For 21 Minutes of:

Snatch + Hang Snatch (Ascending Weights)

ii) On Every 3rd Minute For 21 Minutes of:

Clean + Hang Clean + Jerk (Ascending Weights)

CROSSFIT

Strength

i) OH Lunge Walk 10-10-10-10-10 (Ascending)

ii) Weighted Chinup 3-3-2-2-1-1 (Ascending)

MetCon

EMOTM 8 Minutes of:

8 Calories Assault Bike

8 Burpees

CROSSFIT

MetCon

5 Rounds of:

3 Minute AMRAP of:

6 Squat Cleans (65/95#)

6 HSPU

*60s Rest Between Rounds*

Accessory (Odd Objects)

5×40′ Sled Push (Ascending/Max Weight)

5xMAX GHDSU Static Hold

5×40′ Mixed KB Front Rack/DB Suitcase Carry

CROSSFIT

Strength

Front Squat 8-8-8-8-8 (Ascending)

MetCon

For Time:

40 Deadlifts (155/225#)

3 Rope Climbs

40 Wall Balls (W: 14/9 M: 20#/10′)

5 RMU

40 Calorie Row

3 Rope Climbs

40 Thrusters (35/45#)

5 RMU