Strength

Thruster (Off Rack) 6-6-3-3 (Ascending)

MetCon

22 Minute AMRAP of:

30′ OH SA DB Walking Lunge – R (35/50#)

6 SA Hang DB Snatch – R (35/50#)

30′ OH SA DB Walking Lunge – L (35/50#)

6 SA Hang DB Snatch – L (35/50#)

16 HSPU

Lift

EMOTM 10 Minutes:

3-Position Power Snatch

MetCon

On Every 3rd Minute For 10 Sets Complete:

300m Row

3 Power Snatches (95/135#)

30 Double Unders

Strength

i) Push Press 6-6-4-4 (Ascending)

ii) Split Jerk 2-2-2 (Ascending)

MetCon

For Time:

[15-12-9] x2

Calories Assault Bike

Round 1: T2B

Round 2: Pullups

Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

12 Minute AMRAP of:

3 Deadlift (155/225#)

6 Box Hops (20/24″)

9 Wall Balls (W: 14/9 M: 20#/10′)

MetCon

“The 1800”

In Teams Of 2 Complete For Time:

400 Double Unders

350 S2OH (Bar)

300 Air Squats

250 Situps

200 Burpees

150 Tuck Jumps

100 Pushups

50 Turkish Get Ups (Bar)

[80 Minute Time Cap]