Strength

EMOTM 12 Minutes (Ascending Weight) of:

3 Push Press

MetCon

14 MInute AMRAP of:

8 HSPU

8 V-Ups OR GHDSU

8 Ring Dips

8 T2B

MetCon

In Teams Of 2 Complete For Time:

50 Double Unders

1 Wall Walk

100 Deadlifts (95/135#)

50 Double Unders

1 Wall Walk

100 KB Swings (1/1.5 Pood)

50 Double Unders

1 Wall Walk

100 Burpees

50 Double Unders

1 Wall Walk

100 Wall Balls (W: 14/9 M: 20#/10′)

50 Double Unders

1 Wall Walk

100 Med Ball Step Ups (W: 14/20 M: 20#/24″)

Accessory

5 Sets of:

MAX TIME Weighted Plank (Elbows 60/90#)

Strength

Sumo Deadlift 6-6-6-4-4-4 (Ascending)

MetCon

i) For Time:

50 Calorie Assault Bike

[6 Minute Time Cap]

ii) For Time:

50 Calorie Ski Erg

[6 Minute Time Cap]

iii) For Time:

50 Calorie Row

[6 Minute Time Cap]

-> Minimum 2 Minute Rest Between Each MetCon

Strength

Back Squat 3×12 @ 70%

MetCon

9 MInute AMRAP of:

2 SA DB Snatches (35/50#)

2 Pullups

4 SA DB Snatches (35/50#)

4 Pullups

6 SA DB Snatches (35/50#)

6 Pullups

8 SA DB Snatches (35/50#)

8 Pullups

Etc…

Technique & Movement – Handstand/HSPU/Kipping/T2B – Coach Meg

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MetCon

0:00-12:00

21-15-9 For Time of:

Back Squats – Off Rack (125/185#)

Calories Assault Bike

12:00-14:00

REST

14:00-26:00

21-15-9 For Time of:

Deadlifts (155/225#)

Calorie Row

26:00-28:00

REST

28:00-40:00

21-15-9 For Time of:

S2OH – From Ground (105/155#)

Calorie Ski Erg