MetCon

45 Minutes To Complete:

1500m Row

60 T2B

1500m Row

60 CTB Pullups

1500m Row

MAX BMUs With Time Remaining

Strength

Strict Press 8-8-6-6-4-4 (Ascending)

MetCon

20 Minute AMRAP of:

8 Calories Ski Erg

12 Wall Balls (W: 14/9 M: 20#/10′)

16 Situps

Strength

i) Deadlift 6-6-6-6-6 (Ascending)

ii) Weighted Glute Bridge 5-5-5 (Ascending)

MetCon

8 Minute AMRAP of:

10 Double Unders

5 Supermans

20 Double Unders

10 Supermans

30 Double Unders

15 Supermans

40 Double Unders

20 Supermans

Etc…

Strength

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

MetCon

3 Rounds For Time of:

30 Box Hops (20/24″)

20 DB S2OH (35/50#)

10 Burpee Deadlifts (35/50#)

Technique & Movement – Snatch/Clean & Jerk/HSPU

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Gymnastics

EMOTM 6 Minutes of:

20-30s L-Sit (Rings)

MetCon

“McGhee”

30 Minute AMRAP of:

5 Deadlifts (185/275#)

13 Pushups

9 Box Hops (20/24″)

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