Strength

Back Squat 12-12-10-10 (Ascending)

MetCon

In Teams of 2 Complete For Time:

30 Clean & Jerks (75/115#)

10 RMUs

30 Clean & Jerks (95/135#)

10 RMUs

30 Clean & Jerks (105/155#)

10 RMUs

Strength

Thruster 4-4-2-2-1-1 (Ascending – Off Rack)

MetCon

3 Rounds For Time of:

24 Wall Balls (W: 14/9 M: 20#/10′)

20 Burpee To Target

16 Deadlifts (145/205#)

12 HSPU

8 Box Hops (24/30″)

[22 Minute Time Cap]

Lift

i) Clean High Pulls 5-5-5 (Ascending)

ii) Clean Pull 3-3-3 (Ascending)

iii) Clean Deadlift 1-1-1-1-1 (Ascending)

MetCon

16 Minute AMRAP of:

24 Double Unders

6 T2B

4 Alternating DB Forward Lunges (2×35/2×50#)

MetCon

In Teams of 2 Complete For Time:

Buy In: 100 Incline Bench Press (75/115#) + 100 Calories AB/SE

10 Rounds of:

4 CTB Pullups

4 Squat Snatches (65/95#)

10 Rounds of:

2 BMU

4 Squat Cleans (95/135#)

Cash Out: 100 Incline DB Press (25/40#) + 100 Calories AB/SE

[50 Minute Time Cap]

Strength

OH Squat 6-6-6-4-4-4 (Ascending)

MetCon

5 Rounds For Time of:

20 Calorie Row

20 S2OH (65/95#)

20 Supermans