MetCon

On Every 4th Minute For 40 Minutes Complete:

500m Row OR Ski Erg

5 Devils Press (35/50#)

MetCon

“Mini Murph”

For Time:

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

*No Partitioning Allowed*

Happy May Long Weekend!!!

CLOSED SAT/SUN/MON

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MetCon

PARTNER WOD!!!

“You Go, I Go”

60 Rounds For Time of:

1 Power Clean (145/205#)

3 T2B OR Ring Pushups

5 Wall Balls (W:14/9 M: 20#/10′)

*Partner 1 Completes A FULL Round While Partner 2 Rests*

Lift

4 Sets (Ascending Weights) of:

“Big Snatch Complex”

High Hang Snatch

Hang Snatch

Snatch

Snatch Grip Push Press

High Hang Snatch

Hang Snatch

Snatch

OH Squat

High Hang Snatch

Hang Snatch

Snatch

Snatch Balance

–> Dropping The Bar AFTER The Overhead Movements Is Permitted

–> Power OR Squat Snatch Is Permitted

MetCon

For Time:

500 Double Unders/1000 Single Skips

[10 Minute Time Cap]

MetCon

i) “Nate”

20 Minute AMRAP of:

2 Ring Muscle Ups

4 HSPU

6 KB Swings (1.5/2 Pood)

ii) “RCSC Beep Test”