CROSSFIT

Strength

Thruster 5-4-3-2-1

MetCon

9 Minute AMRAP OR EMOTM of:

5 Burpees

10 Wall Balls (w: 14/9 M: 20#/10′)

CROSSFIT

Strength

Front Rack Lunge Walk 4×10 (Ascending)

MetCon

21-18-15-12-9-6-3 For Time of:

Calories Assault Bike

Back Squat (125/185#)

CROSSFIT

MetCon

For Time:

1500m Row

150 Double Unders

15 RMU

500m Ski Erg

50 Air Squats

5 Rope Climbs

Accessory (Core)

3 Rounds of:

8 GHDSU

12 Wt’d Situps

16/Side Dead Bug

20 Hollow Rocks

CROSSFIT

Lift

Clean Deadlift + TnG Power Clean 1-1-1-1-1 (Ascending)

MetCon

2 Rounds For Time of:

40 SA Snatches (35/50#)

40 Strict Press (55/75#)

CROSSFIT

Strength

Back Squat 3×2 @ 90%

MetCon

8 Rounds For Time of:

2 Squat Cleans (155/225#)

6 CTB Pullups