CROSSFIT

Strength

Front Squat 4-4-4-4-2-2-2

Gymnastics (Skill)

12 Minutes AMRAP of:

8 Bar MU

10 Ring Rows

12 Bent Over Rows

Metcon

3 Rounds For Time of:

15 Cal Row

15/20 Cal AB/SE

30 DUs

15 T2B

CROSSFIT

Lift

EMOTM 15 Minutes of:

Min 0:00-4:00: 3 Snatches @ 75%

Min 5:00-9:00: 2 Snatches @ 80%

Min 10:00-15:00: 1 Snatch @ 85+%

MetCon

3 Sets of:

4 Minute AMRAP of:

3 Burpees

3 KB Swings (1.5/2 Pood)

6 Burpees

6 KB Swings (1.5/2 Pood)

9 Burpees

9 KB Swings (1.5/2 Pood)

-2 Minutes Rest-

CROSSFIT

Strength

i) Deadlift 12-10-8-6-4-2-2-2 (Ascending)

ii) Strict Press 8-6-4-1-1-1 (Ascending)

Gymnastics

EMOTM 12 Minutes of:

Min 1: 12 HSPU

Min 2: 8 Strict Pullups

Min 3: 12 GHDSU or 15 V-Ups

*Repeat 4 Times*

CROSSFIT

Lift

i) Clean (2) + Front Squat + Jerk 5×1 (Ascending)

ii)  Push Jerk (2) + Split Jerk (1)

MetCon

For Time:

40 Box Hops (20/24″)

30/40 Cal Row

40 Power Snatches (65/95#)

30/40 Cal Row

10 Ring Muscle Ups

CROSSFIT

Strength

i) EMOTM 5 Minutes of:

4 Back Squats @ 72%

ii) EMOTM 5 Minutes of:

3 Back Squats @ 77%

MetCon

Drop Ladder 10-1 For Time of:

Hang Power Cleans (105/155#)

Pullups

Pistols (Per Leg)