CROSSFIT

Strength

Deadlift 4-4-4-4-4 (Ascending)

Gymnastics

i) EMOTM 7 Minutes of:

40′ HSW

ii) EMOTM 7 Minutes of:

14 Pistol Squats (7/Side NON Alternating)

CROSSFIT

MetCon

0:00-4:00

“Light Grace”

30 Clean & Jerks (65/95#)

4:00-10:00

3 Rounds of:

4 BMU

8 Bar Facing Burpees

10:00-18:00

4 Rounds of:

6 Thrusters (65/95#)

12 Calories Assault Bike OR Ski Erg

18:00-28:00

5 Rounds of:

8 SDHP (65/95#)

16 Wall Balls (W:14/9 M: 20#/10′)

CROSSFIT

Lift

6 Sets (Ascending Weight) of:

Snatch Pull + Power Snatch + Squat Snatch + OH Squat + Snatch Balance

MetCon

7 Minute AMRAP of:

30 Double Unders

6 HSPU

CROSSFIT

Strength

Temp Back Squat 4×5 (5s↓, 2s Bottom Hold, Explosive Accent)

MetCon

For Time:

750m Row

50 Push Press (Bar)

25 CTB Pullups

50 Push Press (Bar)

750m Row

CROSSFIT

Strength

“Bro Sesh”

i) EMOTM 8 Minutes of:

40s MAX Reps SA DB Bench Press (Switch Arms Every Minute)

ii) EMOTM 8 Minutes of:

40s MAX Reps BB Bicep Curls

iii) EMOTM 8 Minutes of:

 40s MAX SA Bent Over DB Rows (Switch Arms Every Minute)

iv) EMOTM 8 Minutes of:

40s MAX Reps BB Skull Crushers

v) EMOTM 8 Minutes of:

Odd: 40s MAX Pushups

Even: 40s MAX Ring Rows

*Weights Are ATHLETE’S CHOICE*