MetCon

For Time:

1 Mile Run

5 Rounds of:

10 KB Swings (1.5/2 Pood)

20 HR Pushups

30 Lunge Walk Steps

40 Jump & Touches (6/8″)

1 Mile Run

[50 Minute Time Cap]

Lift

4 Sets (Ascending Weight) of:

Push Press (4) + Split Jerk (2)

MetCon

For Time:

50 Calorie Row

40 Hang Power Snatch (65/95#)

30 T2B

20 Burpee Box Overs (20/24″)

10 Wall Walks

[25 Minute Time Cap]

Strength

Back Squat 4×10 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

8 Thrusters (95/135#)

12 CTB Pullups

[20 Minute Time Cap]

Strength

Superset 6 Sets (Ascending Weight) of:

4 Bench Press

8 Bent Over Rows

MetCon

“Tabata That…”

BMU/CTB Pullups/Jumping CTB Pullups

Box Hops (16/20″)

DBL DB Snatch (2×20/2×35#)

Double Unders

Hollow Rocks

Lift

i) Snatch Grip Deadlift 5×3 (Ascending)

ii) Squat Snatch 3×2 @ 60%

MetCon

30-25-20-15-10-5 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Situps