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Strength

Bent Over Row 12-12-10-10-8-8 (Ascending)

ii) EMOTM 5 Minutes of:

10 DB Bent Over Row (35/50#)

MetCon

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

[15 Minute Time Cap]

Lift

EMOTM 8 Minutes of:

Snatch Pull + Power Snatch + Snatch Balance

MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

[15 Minute Time Cap]

Accessory

EMOTM 10 Minutes of:

Odd: 25′ HSW

Even: 3-5 Strict Chin Ups

MetCon

“The Skull”

50-40-30-20-10 For Time of:

Calorie Row

Calorie Ski Erg

Calorie Assault Bike

*100 Double Unders After Each Round*

[60 Minute Time Cap]

MetCon

“DT Meets JT”

5 Rounds For Time of:

12 Deadlifts (105/155#)

21 HR Pushups

9 Hang Power Cleans (105/155#)

15 Ring Dips

6 Push Jerks (105/155#)

9 HSPU

[40 Minute Time Cap]