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″)

MetCon

For Time:

Buy In: 75 Calories Cardio (Athlete Choice – Bike/Row/Ski)

10 Rounds of:

5 HSPU

7 DB Thrusters (2×35/2×50#)

9 Pullups

35 Double Unders

Cash Out: 75 Calories Cardio (Athlete Choice – Bike/Row/Ski)

Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Snatches @ Weight #1

Minute 6-10: 2 Snatches @ Weight #2

Minute 11-15: 1 Snatch @ Weight #3

Minute 16-20: 1 Snatch @ Weight #4

*Any Snatch Style (Power OR Squat)*

MetCon

“Progressive DT”

5 Rounds For Time of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk

Round 1: 75/115#

Round 2: 95/135#

Round 3: 105/155#

Round 4: 125/185#

Round 5: 145/205#