Lift (Mechanics)

EMOTM 12 Minutes of:

1 Pause Split Jerk

-> 5s Pause @ Dip

-> 5s Pause @ Catch

Strength

Push Press 15-15-15-3-3-3 (Ascending)

Accessory

P90X – Ab Ripper X

Strength

Deadlift 5×5 @ 80%

MetCon

i) 21-15-9 For Time of:

Calories Assault Bike

Box Hops (24/30″)

[8 Minute Cap]

ii) For Time

400m Farmer Carry (2×1.5 Pood/2×2 Pood)

[15 Minute Cap]

MetCon

On Every 3rd Minute For 24 Minutes Perform:

25′ SA OH DB Lunge Walk – L (35/50#)

8 SA Hang DB Clean & Jerk – L (35/50#)

4 SA DB Suitcase Burpee Deadlift – L (35/50#)

25′ SA OH DB Lunge Walk – R (35/50#)

8 SA Hang DB Clean & Jerk – R (35/50#)

4 SA DB Suitcase Burpee Deadlift – R (35/50#)

-> Remaining Time = Double Unders/Single Unders

*Score = TOTAL DOUBLE UNDERS/SINGLE UNDERS*

Gymnastics

EMOTM 7 Minutes of:

4-6 Strict OR Weighted Tricep Dips (Off Boxes/Paralettes)

Strength

Front Squat 5×5 @ 85%

MetCon

For Time:

15 Squat Snatches (65/95#)

15 Pullups

12 Squat Snatches (75/115#)

12 CTB Pullups

9 Squat Snatches (95/135#)

9 BMU

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

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MetCon

“Filthy Fifty”

50 Box Jumps (20/24″)

50 Jumping Pullups

50 KB Swings (.5/1 Pood)

50 Steps Walking Lunge

50 Knees To Elbows

50 Push Press (Bar)

50 GHD Back Extensions/Good Mornings (Bar)

50 Wall Balls (W: 14/9 M: 20#/10′)

50 Burpees

50 Double Unders

[40 Minute Time Cap]