Skill Development

Metcon (No Measure)

15 EMOM
Min 1 - 4-8 Strict HSPU
Min 2 - 12 Pistols
Min 3 - 60 DU

Weightlifting

Clean (EMOM)

Every Minute on the Minute
5 Power Snatches
95#/65# Starting Weights
Every successful minute add 10# total.

Gymnastics

Metcon (5 Rounds for reps)

Pull Up Complex
5 EMOM
Guys 3 + ME / Strict Pull Ups + Butterfly Pull Ups
Ladies 2 + ME / Strict Pull Ups + Butterfly Pull Ups

Metcon

Metcon (Time)

3 RFT
Teams of Two

21 Deadlifts 275#/185#
15 Front Squats 225#/155#
9 Power Cleans 185#/135#
200m Farmers Carry 70#/53#

 

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