Strength/Skill:

Back Squat

Metcon:

For Time

50/35 Cal Assault Bike

30 Thruster 75/55#

150ft Dual KB Front Rack Walking Lunge 53/35#

Strength/Skill:

Snatch Complex

Metcon:

20:00 EMOM
min 1: Max Cal Row/Bike
min 2: 11 Bar Facing Burpees
min 3: 50 Double Unders
min 4: 11 Power Snatch 95/65#

Strength/Skill:

Push Press

Metcon:

20:00 EMOM
min 1: 5 Wall Walks
min 2: 15 Toe to Bar
min 3: 15 Box Jump Overs 24/20”
min 4: 20 American KBS 53/35#

Metcon:

Every 5:00 for 30:00, (6 Sets)

33/25 Cal Assault Bike

400m Run

Strength/Skill:

Deadlifts

Metcon:

“Macho Man”

EMOM, Until Failure

3 Power Cleans

3 Front Squats

3 Push Jerks 185/125#

Cap 15 Mins