MetCon

For Time:

400m Run

40 Wall Balls (W: 14/10 M: 20#/11′)

400m Run

40 HSPU

400m Run

40 KB Swings (1.5/2 Pood)

400m Run

40 Ring Dips

400m Run

40 Box Jumps (24/30″)

400m Run

40 HR Pushups

[50 Minute Time Cap]

Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Cleans @ Weight #1

Minute 6-10: 2 Cleans @ Weight #2

Minute 11-15: 1 Clean @ Weight #3

Minute 16-20: 1 Clean @ Weight #4

*Any Clean Style (Power OR Squat)*

MetCon

For Time:

50 SA Hang DB Clean & Jerk (20/35#)

5 BMU

50 Calorie Row

40 SA Hang DB Clean & Jerk (35/50#)

4 BMU

40 Calorie Row

30 SA Hang DB Clean & Jerk (50/70#)

3 BMU

30 Calorie Row

Strength

Tempo OH Squat 6×4 (Ascending)

MetCon

CFG Open WOD 22.2

1 ↑10↓1 For Time of:

Deadlifts (155/225#)

Bar Facing Burpees

[10 Minute Time Cap]

Accessory

Shuttle Partner Sprints (Coach Led)

Strength

4 Sets (Ascending Weight) of:

10 Single Arm DB Walking Lunge Steps (Per Side)

*20 Steps PER Set (Rest To Switch Arms)*

MetCon

16 Minute AMRAP of:

12 Wall Balls (W: 9/14 M: 10’/20#)

8 T2B

4 DB Chest Press (50/70#)

Strength (Static)

5 Sets of:

60s OH Barbell Hold (Press Grip – 75/115#)

-2 Minute Rest-

MetCon

10 Rounds For Time of:

1 Wall Walk

3 Weighted Box Step Overs (W: 2×35/20 M: 2×50#/24″)

5 V-Ups

7 Jump & Touch (6/8″)