MetCon

For Time:

25 Burpees

100 Calorie Row

25 Burpees

100 Calorie AB

25 Burpees

100 Calorie SE

25 Burpees

Strength

Bench Press 6-6-4-4-2-2 (Ascending)

Bicep Curls 6-6-4-4-2-2 (Ascending)

MetCon

CFG Open 21.1 (Click To View)

For Time:

1 Wall Walk

10 Double Unders

3 Wall Walk

30 Double Unders

6 Wall Walk

60 Double Unders

9 Wall Walk

90 Double Unders

12 Wall Walk

120 Double Unders

15 Wall Walk

150 Double Unders

18 Wall Walk

180 Double Unders

21 Wall Walk

210 Double Unders

[15 Minute Time Cap]

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Strength

Push Press 6-6-4-4-2-2 (Ascending)

MetCon

10 Minute AMRAP of:

75 Double Unders

30 DB Deadlifts (2×35/50#)

75 Double Unders

30 DB Power Cleans (2×35/50#)

75 Double Unders

30 DB Devils Press (2×35/50#)

MetCon

7 Rounds of:

6 Calories Assault Bike

6 Shuttle Sprints (20′)

8 Pullups

8 Shuttle Sprints (20′)

10 Jump & Touch (6″/10″)

10 Shuttle Sprints

-3 Minutes Rest-

*Score = Slowest Round*

Accessory (Core)

EMOTM 8 Minutes of:

Odd: 20/Side Wide Leg Pike Over Pylon

Even: 10/Side Hanging Leg Lift Over Bench

Lift

Build To A Heavy Single of:

Squat Clean + Power Clean + Push Jerk

MetCon

3 Rounds For Time of:

8 Deadlifts (95/135#)

8 HR Pushups

8 Snatches (95/135#)

8 Ring Dips

8 OH Squats (95/135#)

8 HSPU