Metcon:

20:00 EMOM Capacity Test
min 1: 16/13 Cal Row
min 2: 20 Wall Balls 20/14#
min 3: 15 Toe to Bar
min 4: 50ft Dual DB Front Rack Walking Lunges 50/35#

Metcon:

For Time

1 Mile Run

10 Wall Walks

100 Double Unders

50 Pull-Ups

2k Assault Bike

10 Wall Walks

100 Double Unders

10 Rope Climbs

Strength/Skill:

Back Squat

Metcon:

For Time

10-9-8-7-6-5-4-3-2-1

Thrusters 95/65#

Bar Facing Burpees

Metcon:

5 Rounds for Time

400m Run

21 Deadlifts

15 Hang Power Cleans 9 Push Jerks

*Load: 115/75#

Metcon:

25:00 EMOM

min 1: 13/9 Cal Bike

min 2: 10 Single DB Step-Overs 50/35#

min 3: 5 Strict Pull-Ups + 10 Push-Ups

min 4: 50/50ft Single Arm OH Carry 70/53#

min 5: 2/1 Rope Climbs