MetCon

For Time:

5 Rounds of:

100m Run OR 150m Row

75 Double Unders

4 Rounds of:

250m Run OR 300m Row

20 Wall Balls (W: 14/9 M: 20#/10′)

3 Rounds of:

400m Run OR 500m Row

20 Weighted Box Step Overs (W: 20/35 M: 24/50#)

[45 Minute Time Cap]

Gymnastics

i) EMOTM 6 Minutes of:

20-30s HSW Practice

ii) EMOTM 6 Minutes of:

1-3 Negative RMUs

MetCon

3 Rounds For Time of:

3 Wall Walk + Shoulder Tap

6 Burpee Deadlifts (50/70#)

9 Strict HSPU

12 Calories Ski Erg (Damper 10)

15 KB SDHP (1.5/2 Pood)

Strength

Back/Front Squat 5×5 (Ascending)

*Week #4 Weights*

MetCon

12 Minute AMRAP of:

0:00-6:00

8 Pullups

8 Deadlifts (95/135#)

6:00-12:00

8 T2B

8 Power Cleans (95/135#)

Olympic Lifting

i) Snatch 5-4-3-2-1 (Ascending)

ii) EMOTM 20 Minutes of:

1 Snatch

iii) Clean & Jerk 5-4-3-2-1 (Ascending)

iv) EMOTM 20 Minutes of:

1 Clean & Jerk

Strength

Superset 6 Sets (Ascending Weight) of:

5 Block Press (HEAVY)

10 DB Chest Flies

15 DB Side Raises

MetCon

“For The Boys”

3 Rounds For Time of:

21 BB Bicep Curls (55/75#)

15 T2B

9 DB Power Cleans (35/50#)