Strength

Push Press 4-4-4-2-2-2 (Ascending)

MetCon

For Time:

75 HSPU

*On Every Minute Perform 15 Double Unders*

Strength

Front Squat 3×15 (Ascending)

MetCon

For Time:

3 Rounds of:

15 Power Snatches (75/115#)

15 Situps

2 Rounds of:

15 OH Squats (75/115#)

15 V-Ups

1 Round of:

15 Squat Snatch (75/115#)

15 T2B

Strength

Superset 3 Sets (Ascending Weights) of:

8 Bent Over Barbell Row (Pronated Grip)

8 Barbell Shrugs w/2s Hold

8/Side SA DB Lawnmowers

8 KB Upright Rows

MetCon

8 Rounds For Time of:

8 Bar Facing Burpees

6 CTB Pullups

4 Squat Cleans (55/75#)

Lift

Option #1

1RM Snatch

Option #2

i) EMOTM 10 Minutes of:

Power Snatch + Squat Snatch + Snatch Balance (2)

ii) EMOTM 20 Minutes of:

1 Squat Snatch (Wave)

MetCon

“Route 90”

For Time

200 Double Unders (500 Single Skips)

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

*Partition As Needed*

*ALL Double Unders/Skips MUST Be Completed Before Partitioning*

*50 Minute Time Cap*