MetCon

On Every 2nd Minute For 5 Sets Perform:

100m Sprint

Strength

EMOTM 20 Minutes of:

3 Push Press (125/185#)

MetCon

12 Minute AMRAP of:

3 Devil’s Press (2×35/2×50#)

6 DB Front Squat (2×35/2×50#)

9 Box Hops (20/24″)

Strength

EMOTM 20 Minutes of:

1 Back Squat (225/315#)

MetCon

For Time:

Buy In: 25 Pullups

75 Double Unders

20 Cleans (65/95#)

75 Double Unders

15 Cleans (95/135#)

75 Double Unders

10 Cleans (125/185#)

75 Double Unders

5 Cleans (155/225#)

Cash Out: 25 Pullups

MetCon

i) On Every 3rd Minute For 5 Sets Complete:

200m Run

ii) On Every 5th Minute For 5 Sets Complete:

2 Rounds (Alternate Arms Each Round) of:

8 SA OH Lunge Walk Steps (35/50#)

8 SA DB Chest Press (35/50#)

*AFTER The 2 Rounds, Complete 1 BMU + 10 T2B *

Olympic Lifting

i) 6 Sets (Ascending Weight) of:

Power Snatch + Hang Squat Snatch + Snatch Balance/BTN Push Jerk

ii) 6 Sets (Ascending Weight) of:

Power Clean + Hang Squat Clean + Split Jerk

MetCon

On A 40-Minute Timer Complete:

0:00-10:00

EMOTM of:

8/10 Calories Assault Bike

10:00-20:00

EMOTM of:

1 Deadlift (225/315#)

3 BF Burpees

5 HSPU

20:00-30:00

EMOTM of:

10/12 Calories Ski Erg

30:00-40:00

EMOTM of:

1 Deadlift (225/315#)

3 BF Burpees

5 HSPU