CROSSFIT

Strength

Front Squat 2×5 @ 75%, 3×2 @ 85%

MetCon

In Teams of 2 Complete:

On Every 4th Minute For 20 Minutes:

6 Bar Muscle Ups (Shared)

12 HSPU (Shared)

18 Thrusters (65/95# – Shared)

50 Double Unders (Each/Tandem)

CROSSFIT

Lift

Power Snatch 3-3-2-2-1-1-1 (Ascending)

MetCon

For Time:

80 Wall Balls (W: 14/9 M: 20#/10′)

60 KB Swings (1/1.5 Pood)

40 Hang Power Snatch (55/75#)

20 Bar Facing Burpees

CROSSFIT

Gymnastics

Superset 6 Sets of:

5 Strict Pullups

7 Deficit Pushups

MetCon

15 Minute AMRAP of:

7 SA DB OH Squat – L (35/50#)

7 SA DB OH Squat – R (35/50#)

14 Box Hops (20/24″)

14 Calorie Row

CROSSFIT

Lift

EMOTM 12 Minutes (Ascending Weight) of:

Min 1-4: 4 Strict Press

Min 5-8: 3 Push Press

Min 9-12: 2 Split Jerk

MetCon

5 Rounds For Time of:

12 Cleans (95/135#)

9 S2OH (95/135#)

6 T2B

CROSSFIT

Strength

Back Squat 1RM

MetCon

10 Minute AMRAP of:

6/8 Calories Assault Bike

10 Pushups

16 Pistol Squats