MetCon

“Diane Meets Karen & Elizabeth For A Run”

3 Rounds For Time of:

400m Run

15 HSPU

15 Deadlifts (155/225#)

50 Wall Balls (W: 14/9 M: 20#/10′)

15 Power Cleans (95/135#)

15 Ring Dips

[50 Minute Time Cap]

Lift

Hang Power Clean 3-3-3-1-1-1 (Ascending)

MetCon

2 Rounds For Time of:

1000m Row

25 CTB Pullups

4 Rope Climbs

Strength

Pause OH Squat 6×3 (Ascending Weight – 3s Pause)

MetCon

For Time:

Buy In: 50 Double Unders + 50 Crossover Skips

21 Front Squats (95/135#)

21 DB S2OH (2×20/2×35#)

15 Front Squats (105/155#)

15 DB S2OH (2×35/2×50#)

9 Front Squats (95/185#)

9 DB S2OH (2×50/2×70#)

Cash Out: 50 Double Unders + 50 Crossover Skips

Strength

3 Sets (Reverse Drop Set) of:

10 Bicep Curls (Bar)

10 Bicep Curls (45/65#)

10 Bicep Curls (55/75#)

10 Bicep Curls (65/95#)

MAX Reps Bicep Curls (75/115#)

*Weights Are Subjective – Rest 2 Minutes AFTER ALL Bicep Curls Have Been Completed*

MetCon

Buy In: 50 Calories Assault Bike

10↓1

DB Chest Press (35/50#)

HSPU

Cash Out: 50 Calories Assault Bike

Strength

i) Push Press 5-5-3-3 (Ascending)

ii) Back Rack Lunge Walk Steps 10-10-10-10 (Ascending)

Lift

EMOTM 20 Minutes (Wave Every 4th Minute) of:

Squat Clean & Split Jerk

Accessory (Core)

5 Sets (Ascending Weight) of:

45s Weighted Plank