Strength

Push Press 10-10-10-3-3-3 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

40 Wall Balls (W: 14/9 M: 20#/10′)

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MetCon

“215 Innocent Children”

For Time:

215 Double Unders

21 HSPU

5 Clean & Jerks (95/135#)

21 Burpees

5 Clean & Jerks (95/135#)

21 Box Hops (20/24″)

5 Clean & Jerks (95/135#)

21 KB Swings (1/1.5 Pood)

5 Clean & Jerks (95/135#)

21 Lunges

5 Clean & Jerks (95/135#)

21 Pullups

5 Clean & Jerks (95/135#)

21 Medicine Ball Cleans (14/20″)

5 Clean & Jerks (95/135#)

21 T2B

5 Clean & Jerks (95/135#)

1995m Row

Strength

Back Squat 7×1 @ 90%

MetCon

14 Minute AMRAP of:

30 Pushups

30 Deadlifts (155/225#)

30 Ring Dips

30 Deadlifts (185/275#

30 HSPU

30 Deadlifts (205/315#)

Technique & Movement – Gymnastics/Plyometrics OR Snatch

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MetCon

“Eva Strong”

5 Rounds For Time of:

24 Double Unders

19 T2B

2 Clean & Jerks (135/205#)

400m Run

Strength

5 Sets of:

MAX Reps Incline Bench Press (Ascending Weight/Athlete Choice)

*After Every Set Perform 8 Side Lifts*

MetCon

For Time:

1500m Row

40 Bar Facing Burpees

20 Squat Cleans (125/185#)

[12 Minute Time Cap]