MetCon

20 Rounds For Time of:

1 Wall Walk

3 Weighted Box Step Overs (W: 20/35 M: 24″/50#)

5 Power Cleans (95/135#)

14 Double Unders

Lift

Split Jerk

2×2 @ 55%

4×1 @ 65%

4×1 @ 75%

MetCon

5 Rounds For Time of:

15 Calorie Row

10 Wall Balls (W: 14/9 M: 20#/10′)

5 Pullups

Strength

Front Squat

4×6 @ 60%

4×3 @ 70%

MetCon

For Time:

Buy In: 400m Run/500m Row/500m SE

50-40-30-20-10 of:

Hang DB Snatch (20/35#)

Air Squats

Cash Out: 400m Run/500m Row/500m SE

Strength

i) Bench Press 10-8-6-4-2 (Ascending)

ii) DB Flies 3×12 (Ascending)

MetCon

10 Rounds For Time of:

4 Deadlifts (155/225#)

4 T2B

4 HSPU

Accessory

EMOTM 8 Minutes of:

Odd: 12 Back Extensions

Even: 20/Side Pike Over Pylon

Lift

i) Snatch

5×1 @ 60%

5×1 @ 70%

ii) Clean & Jerk

5×1 @ 60%

5×1 @ 70%

Accessory

EMOTM 8 Minutes of:

Odd: 12 Back Extensions

Even: 20/Side Pike Over Pylon