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Deadlift 5-3-1-3-5 then 5 rounds of: 30 sec. ON : 30 sec OFF Max calorie Row
For Time: 21-18-15 Burpee Box Jump-Overs Single-Arm DB Hang Power Snatches (55/35 lb.) Air Squats
AMRAP 8 minutes w/ partner: One Partner performs 200m Double Plate Carry 45/35, the other performs AMRAP of: 1 Pull-up + 1 Toes-to-Bar Switch after carry Straight into 400-m Double Plate Pinch Carry as a team * Switch as needed
4 rounds: Every 5 min. perform: 500-m Row 15 Push Presses (135/95 lb.
On the First Day of Mobility there was: 1 min. Foam roll thoracic (hug yourself and open up scaps) 1 min. Thoracic extension over the foam roller 1 min. Hip Distraction (each side) For Time: 400-m Run 30 Strict HSPU 40 Box Jumps (20 in.) 400-m Run 20 Strict HSPU 30 Box Jumps 400-m Run
For Time: 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 95-135-155-185 Women: 65-95-115-125
10 Rounds for time: 20-/15-cal. Row 10 Wall-Ball Shots 10 Squat Cleans (115/75 lb.) 10 Slam Balls
Metcon For Time: 50-40-30-20-10 Double Unders Good Morning 65/45 Weighted Situp 45/35
Weightlifting Shoulder Press (3-3-3-3-3) Push Press (3-3-3-3-3)
Metcon AMRAP 24min: 100m Run 10 GHD Situps 10 DB Plank Rows (65/45lbs) Each Round, add 100m Run + 10 GHD Situps and 10 DB Plank Rows