Strength

On Every 3rd Minute For 6 Sets Perform:

1 Pause Front Squat (10s) + 4 Front Squats

MetCon

5 Sets of:

500m Row

-2 Minutes Rest-

*Score = Slowest Time*

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Technique & Movement – Kipping/Pullups

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MetCon

In Teams Of 2 Complete For Time:

50 Bench Press (95/135#)

75 Wall Balls (W: 14/9 M: 20#/10′)

100 Calories Assault Bike

125 KB SDHP (1/1.5 Pood)

100 Calories Ski Erg

75 Wall Balls (W:14/9 M: 20#/10′)

50 Bench Press (95/135#)

MetCon

CFG Open 22.3 (Click To View)

For Time:

21 Pullups

42 Double Unders

21 Thrusters (65/95#)

18 CTB Pullups

36 Double Unders

18 Thrusters (75/115#)

15 Bar Muscle Ups

30 Double Unders

15 Thrusters (85/135#)

[12 Minute Time Cap]

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Lift

i) Hang Squat Snatch 3×3 (Ascending)

ii) Squat Snatch 3×3 (Ascending)

iii) Hang Squat Clean 3×3 (Ascending)

iii) Squat Clean 3×3 (Ascending)

Accessory

EMOTM 10 Minutes of:

Minute 1: 45s Double Under Practice OR HSW Practice

Minute 2: 45s Pencil Plank (Elbows Touching)

*Repeat 5 Times*

MetCon

5 Rounds For MAX Reps of:

1 MInute Pullups

2 Minutes Pushups

3 Minutes Air Squat

-1 Minute Rest-

Partner Pyramid Shuttle Sprints (12′)