 Strength 1:
15:00 EMOM 1:00 Back Squats 3 reps @ 85% 1:00 Strict Pull ups 1:00 Rest Strength 2: 2 Rounds: Max reps @ 85% Back Squat Rest 5:00 between attempts Metcon: 10:00 AMRAP 15 Cal AB 20 Renegade Row (50/35)
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 MetCon:
3 Rounds For Time: 24 Deadlifts (135/95) 18 Box Jumps 12 Shoulder to overhead (135/95) 800m run  Oly Skill:
20:00 E2MOM Odd: 1 Clean Pull + 1 Hang Power + 1 Hang Squat Clean Metcon 1: 5-4- 3-2- 1 (Each Shoulder) SB Shoulders 1 lap Carry after each round (10 total laps) Metcon 2: Wait For It...  Strength:
20:00 Hand Stand Work Metcon: 10:00 AMRAP 15 Ring Rows 10 Double OH KB Lunges (35/25) 15 Cal Assault Bike 10 Double OH KB Lunges (35/25)  Skills: 20:00 to work up to a
Heavy, NOT MAX Squat Snatch Metcon: 12:00 AMRAP 3 Snatch (115/75) 6 Bent Over Row 9 Pull Ups  Strength 1:
20:00 EMOM 1:00 Front Squats 6 reps @ 70% 1:00 Strict Ring Pull ups 2:00 Rest Metcon : 21 Thrusters (95/65) 21 Pull Ups 15 Thrusters (135/95) 15 C2B Pull Ups 9 Thrusters (185/135) 9 Muscle Ups 12:00 Cap  1000m Row
Deck of Cards. Diamonds: Push Ups Hearts: Air Squats Spades: Sit Ups Clubs: Ring Rows  Oly Skill:
20:00 E2MOM Odd: 1 Snatch Balance + 1 OH Squat Even: 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch METCON: 60 Wall Balls 30 Pull Ups 40 Wall Balls 20 C2B 20 Wall Balls 10 Bar Muscle Ups  Strength:
16:00 EMOM 1:00 Push Jerk 3 Reps @ 80 % 1:00 Rest 1:00 Bent Over Rows – 10 Reps 1:00 Rest Metcon : 5 Rounds: 5 C2B Pull Ups 10 Lunges (135/95) 15 Ring Push Ups 10 Ring outs 5 Ring Dips  Gymnastic Skills:
1.) 5x 3 Reps Front Squat :30 KB Hold Each Arm :30 Ring Hang 2.) 120m SB Carry (135/90) 60m Farmers Walk (2x105/65) 30m Sled Push (225/155) 15 Cal Legs only Assault Bike 3.)1:00 Max Effort Legs only Assault Bike |
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