Lift

Squat Snatch 3-3-3-1-1-1 (Ascending)

MetCon

9 Minute AMRAP of:

50 Pullups

30 Lateral Box Overs (20/24″)

10 Wall Walks

Strength

Back Squat 10-8-6-4-2 (Ascending)

MetCon

MAX Unbroken Wall Balls (W:14/9 M: 20#/10′)

-2 Minutes Rest-

5 Sets of:

5 Calories Assault Bike

3×25′ Shuttle Sprints

8 S2OH (Bar)

3×25′ Shuttle Sprints

5 Burpees

1×25′ Shuttle Sprint

-2 Minutes Rest-

MAX Unbroken Wall Balls (W:14/9 M: 20#/10′)

Technique & Movement – Gymnastics (RMU/HSW)

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MetCon

“Queen Elizabeth”

Buy In: 1926m Row

21 Power Cleans (95/135#)

21 Front Squats (95/135#)

21 Thrusters (95/135#)

21 Clusters (95/135#)

8 Burpees

8 KB Goblet Squats (1.5/2 Pood)

8 Reverse Burpees

8 KB SDHP (1.5/2 Pood)

8 Burpee Tuck Jumps

8/Side KB Clean (1.5/2 Pood)

8 Burpee Box Jumps (20/24″)

8/Side KB Snatch (1.5/2 Pood)

8 Burpee Box Overs (20/24″)

Cashout: 2022m Row

[50 Minute Time Cap]

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MetCon

For Time:

60 Calorie SE

50 Muscle Snatch (Bar)

40 Pullups

30 SA DB Chest Press – R (35/50#)

20 SA Devils Press – R (35/50#)

10 Alternating Turkish Getups (35/50#)

20 SA Devils Press – L (35/50#)

30 SA DB Chest Press – L (35/50#)

40 Pullups

50 Muscle Snatch (Bar)

60 Calorie Ski Erg

[45 Minute Time Cap]

Lift

Squat Clean 3-3-3-1-1-1 (Ascending)

MetCon

EMOTM 10 Minutes of:

30s Assault Bike @ > 50/60RPM

1 Squat Clean @ HEAVIEST LOAD FROM ABOVE

Accessory

Weighted Depth Jump Drill