MetCon

In Teams of 2 Complete For Time:

Buy In: 60 Calories Assault Bike

20 Rounds of:

3 Devil’s Press (35/50#)

6 Hang Power Snatch (55/75#)

9 OH Squats (55/75#)

Cash Out: 60 Calories Assault Bike

Strength

6 Sets (Ascending Weight) of:

8 Incline Bench Press

8 Tempo KB Gorilla Rows

MetCon

2 Rounds For Time of:

800m Run

50 Good Mornings (45/65#)

Strength

Back/Front Squat 3×10 @ 50% (5RM)

Lift

5 Sets (Ascending Weight) of:

[Snatch Pull + Hang Snatch] x3

MetCon

6 Minute AMRAP of:

12 Tuck Jumps

6 V-Ups

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)