MetCon

In Teams of 2 Complete 30 Rounds For Time of:

2 BMU

4 Squat Snatch (75/115#)

6 DB Chest Press (50/70#)

12 Double Unders

Strength

Superset 4 Sets (Ascending Weight) of:

8 BB Shrugs

8 BB Upright Rows

8 Seated Bent Over Flies

8 Chin Ups

MetCon

10 Rounds For Time of:

1 Wall Walk + Step Up

3 Box Jumps (24/30″)

5 Wall Balls (W: 14/10 M: 20#/11′)

7 KB Swings (1.5/2 Pood)

MetCon

On Every 10th Minute For 5 Sets Perform:

1000m Row

2 Rounds of “DT”:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 S2OH (105/155#)

Lift

i) Block Power Clean 2-2-1-1-1 (Ascending)

ii) Block Squat Clean 2-2-1-1-1 (Ascending)

MetCon

14 Minute AMRAP

8 Calories Assault Bike

8 T2B

8 SDHP (65/95#)

Strength

OH Squat 6-6-6-6-6-6 (Ascending)

MetCon

For Time:

40 SA DB Snatches (35/50#)

10 Shuttle Sprints (40′)

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

10 Shuttle Sprints (40′)

40 SA DB S2OH (35/50#)

10 Shuttle Sprints (40′)

40 SA Hang DB Clusters (35/50#)

10 Shuttle Sprints (40′)

*Alternate Hands Every 5th Rep For Each DB Movement*