CROSSFIT

Strength

EMOTM 10 Minutes of:

10 Back Squats (95/135#)

MetCon

For Time:

3 Rounds of:

7 Deadlift (75/115#)

7 Pushups

3 Rounds of:

7 Hang Power Cleans (75/115#)

7 HSPU

3 Rounds of:

7 Squat Cleans (75/115#)

7 Ring Dips

CROSSFIT

MetCon

“Michael”

3 Rounds For Time of:

800m Run

50 Back Extensions

50 Situps

CROSSFIT

Strength

EMOTM 20 Minutes of:

Odd: 12 Close Grip Bench Press (75/115#)

Even: 8 Strict Chin Ups

MetCon

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

T2B

Pushups

CROSSFIT

Lift

i) High Hang Squat Snatch 4-4-3-2-2

ii) Snatch Pull + Hang Squat Snatch 1-1-1-1

iii) Squat Snatch + OH Squat + Snatch Balance 1-1-1-1

MetCon

For Time:

50 Wall Balls (W: 14/9 M:20#/10′)

35 Calories Assault Bike

20 Burpee Deadlifts (35/50#)

CROSSFIT

MetCon

20 Rounds For Time of:

3 Hang Power Cleans (105/155#)

3 Push Jerk (105/155#)

*On Every Minute Perform 1 Burpee Ring Muscle Up*

Accessory (Optional)

3 Sets of:

60s Couch Stretch (L)

60s Couch Stretch (R)

25 Banded Good Mornings