MetCon

10 Rounds For Time of:

150m Run

4 SA DB S2OH – L (50/70#)

4 SA DB Suitcase Burpees – L (50/70#)

4 SA DB S2OH – R (50/70#)

4 SA DB Suitcase Burpees – R (50/70#)

Lift

Split Jerk 3-3-3-3-3 (Ascending)

MetCon

For Time:

100 DUs

50 Pullups

100 Dus

50 Box Hops (20/24″”)

100 DUs

Strength

Front Squat 10×3 (Ascending)

MetCon

21-15-9 For Time of:

Calories Assault Bike

KB Swings (1.5/2 Pood)

Supermans

Technique & Movement

Arch & Hollow Positions/Kipping/Pullups/Muscle Ups

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Functional Fitness

MetCon

In Teams Of 2 Complete 2 Rounds For Time:

1000m Row

50 Burpee Box Hops (20/24″)

1000m Row

50 Clusters (65/95#)

1000m Row

50 Devils Press (35/50#)

Strength

Bench Press 1RM (5-3-2-1-1-1)

MetCon

[9-7-5] x2 For Time of:

Squat Snatch (75/115#)

T2B