MetCon

i) In Teams of 2 Complete For Time:

20 OTB Wall Balls (14/20#)

100 KB Swings (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

100 KB Goblet Squats (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

100 KB S2OH (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

100 KB Goblet Lunges (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

–Wall Balls Done TOGETHER

–KB Movements: One Partner Works While One Partner Runs 125m

ii) Partner Tuck Jump Pyramid

MetCon

Drop Ladder 10 ↓ 1 For Time of:

DB Chest Press (50/70#)

T2B

Calories Assault Bike

Squat Cleans (65/95#)

***After Each Round Perform (Athlete Choice)***

25 Double Unders OR 1 Wall Walk OR 15′ HSW OR 25′ Bear Crawl

Accessory

Partner Tuck Jump Pyramid

Strength

3 Sets (Ascending Weight) of:

12 Seated Strict Press

*After Each Set Perform 8 Plate FULL Front Raises (25/45#)*

MetCon

3 Rounds For Time of:

800m Run

15 SA DB OH Squats – L (35/50#)

15 SA DB OH Squats – R (35/50#)

[35 Minute Time Cap]

Lift

EMOTM 12 Minutes of:

1 Split Jerk

MetCon

EMOTM 30 Minutes Perform:

1 RMU

2 Strict HSPU

3 Deadlifts (165/245#)

MetCon

For Time:

50 Thrusters (45/65#)

1 Rope Climb

5 Burpee Box Hops (20/24″)

40 Thrusters (55/75#)

2 Rope Climbs

10 Burpee Box Hops (20/24″)

30 Thrusters (65/95#)

3 Rope Climbs

15 Burpee Box Hops (20/24″)

20 Thrusters (75/115#)

4 Rope Climbs

20 Burpee Box Hops (20/24″)

10 Thrusters (95/135#)

5 Rope Climbs

25 Burpee Box Hops (20/24″)

[45 Minute Time Cap]

Accessory (Mobility)

i) Partner PNF Hamstring Stretch

ii) Thoracic Stretch Hold (Roller/Bar)