CROSSFIT

MetCon

For Time:

1000m Row

50 DB Chest Press (35/50#)

35 T2B

50 DB Chest Press (35/50#)

1000m Row

CROSSFIT

Lift

Snatch Deadlift (2) + Squat Snatch 7×1 (Ascending)

MetCon

For Time:

21 Calories Assault Bike

21 Power Cleans (75/115#)

15 Calories Assault Bike

15 Power Cleans (95/135#)

9 Calories Assault Bike

9 Power Cleans (105/155#)

CROSSFIT

MetCon

2 Rounds For Time of:

30 Thrusters (55/75#)

30 Pullups

Accessory

EMOTM 12 Minutes of:

Odd: 10 GHDSU

Even: 3 Rope Climbs

CROSSFIT

Strength

Deadlift 12-12-12-4-4-4 (Ascending)

MetCon

8 Minute AMRAP of:

 1 HSPU

1 Box Hop (20/24″)

*Add 1 Rep Each Round*

CROSSFIT

Lift

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

MetCon

16 Minute AMRAP of:

8 Hang DB Snatch – R (35/50#)

8 Hang DB Snatch – L (35/50#)

4 Turkish Get-Up – R (15/25#)

4 Turkish Get-Up – L (15/25#)