Strength

Front Squat 8×3 (Ascending)

MetCon

2 Rounds For Time of:

40 Wall Balls (W: 14/9 M: 20#/10′)

30 Pullups

20 Burpee Box Overs (20/24″)

Strength

i) Wide Grip Bench Press 6×6 (Ascending)

ii) Superset 3 Sets (Ascending Weight) of:

8 DB Flies

8 OH Pulls

8 Side Lifts

MetCon

“Randy”

For Time:

75 Power Snatches (55/75#)

[12 Minute Time Cap]

MetCon

In Teams Of 2 Complete For Time:

10 Rounds of:

8 Medicine Ball Cleans (14/20#)

8 Deficit Pushups (2×35/2×50# DBs)

10 Rounds of:

8 Calories Ski Erg

8 Hang Power Cleans (95/135#)

10 Rounds of:

8 Pullups

8 Thrusters (55/75#)

10 Rounds of:

8 BF Burpees

8 Deadlifts (95/135#)

10 Rounds of:

8 Medicine Ball Situps (14/20#)

8 Renegade Rows (2×35/2×50#)

*You Go/I Go Style (Round For Round)*

[60 Minute Time Cap]

MetCon

For Time:

50 SA Alternating DB Snatches (35/50#)

-60s Rest-

50 SA DB S2OH – L (35/50#)

-60s Rest-

50 SA Alternating DB Snatches (35/50#)

-60s Rest-

50 SA SB S2OH – R (35/50#)

-60s Rest-

200 Double Unders

Gymnastics

EMOTM 10 Minutes of:

Odd: 20-30s HSW/HS Practice

Even: 1-5 RMU/20-30s RMU Drills

Strength

Back Squat 8×3 (Ascending)

MetCon

21-15-9 For Time of:

Calories Assault Bike

T2B

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