Strength

On Every 3rd Minute (Ascending Weight) For 15 Minutes Perform:

3 Thrusters (Off Rack)

-> Start @ (75/115#)

MetCon

“Nancy”

5 Rounds For Time of:

400m Run

15 OH Squats (65/95#)

Lift

4 Sets (Ascending Weight/Max Load) of:

3 Snatches + 2 OH Squats + 1 Snatch Balance

[15 Minute Time Cap]

MetCon

For Time:

250 Tuck Jumps

[10 Minute Cap]

Gymnastics

EMOTM 10 Minutes of:

20-30s HSW Practice

MetCon

45 Minute AMRAP of:

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Power Cleans (75/115#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Front Squats (95/135#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Squat Cleans (105/155#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

MetCon

8 Rounds For Time:

8 Strict HSPU

6 Deadlifts (185/275#)

40 Double Unders

Accessory

EMOTM 7 Minutes of:

4-6 Strict Pullups OR Weighted Pullups

Strength

Back Squat 5×5 @ 80%

MetCon

For Time:

3000m Run

2000m Row

1000m Ski Erg