0211

Pendlay Rows
4×15 AHAP

Bench Press
1×10@60%
1×8@65%
2×6@70%
2×4@75%

MetCon
250 m run
15 pullups
5 burpees
400 m run
20 pullups
10 burpees
250 m run
15 pullups
5 burpees
BUYOUT
30 sandbag alternating should thrusters 60/40

0211

Squat Cleans
10 min Death By:
1-2 cleans @ 65%
2-3 cleans
3-4 cleans
4-5 cleans
5-6 cleans
6-7 cleans
7-8 cleans
8-9 cleans
9-10 cleans
10-11 cleans

MetCon

0:00-5:00 min
20 box jumps
10 hspus

5:00-10:00
30 box jumps
15 hspus

10:00-15:00
40 box jumps
20 hspus

15:00-20:00
50 box jumps
25 hspus

0210

Tempo Back Squat
2×15 warmup
1×15@50%
1×15@55%
1×15@60%
1×15@65%

MetCon
3 rounds
15 hang cleans 135/95
50 double unders
1 min rest between rounds

0208

20 minutes to Complete
Back rack lunges
4×8@AHAP
In remaining time complete as much as possible:
Snatch
2×2@60%
2×2@65%
2×1@70%
2×1@80%

MetCon
10 minute AMRAP
10 Strict Press 95/65
10 burpees
10 Front Squats 95/65
10 Strict Pullups

0207

Front Squat
4×10@60%
4×8@70%
2×6@80%
Or
Squat Cleans
4×2@65%
4×2@75%
4×1@80%

MetCon
11 min AMRAP
250m run
10 TTB or V-ups
20 alternating DB Snatch 50/35
10 Burpees

Hero Wod 
“Hall”
5 rounds for time of:
225/155lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches 53/35
Rest 2 minutes

0206

Pendlay Rows 
4×15
2×10
2×5

MetCon
100 kbs 53/35
75 goblet squats
50 situps
25 HSPUs / Pushups
200 m. waiter carry (100m on each arm) 53/35

0206

Tempo Back Squat – slow Down normal speed up
3×8@60%
3×6@70%
3×4@80%

MetCon
7 min AMRAP
20 double unders
6 CTB pullups
40 double unders
12 CTB pullups
60 double unders
18 CTB pullups