Cross Training

4 rounds for time (25min cap)

• 500m Row
• 5 clean and jerks (165/125)
• rest 2:00minutes

5 rounds for time

• 5 pull-ups
• 8 KB Presses (53/35)
• 13 Box Step Overs
• 21 Wall Balls (20/14)

5 rounds for time

• 10 cleans (135/95)
• 200m
• 20 push-ups

50m = 1 down and Back on Basketball Court

10 rds For Time (30min Cap)

• 500m C2 Bike
• 50m Shoulder Ball Carry (80/50)
• 15 Air Squats
• 250m Ski Erg
• 50m Bear Hug Ball Carry
• 15 Air Squats

50m = 1 down and Back on Basketball Court

5 rds for time

• 20 Cal Row
• 3 Power Cleans and Jerks (165/115)
• 50 Jump Ropes (Dubs if you got’em)

Optional 10min AMRAP Core

• 50 Sit-ups
• 40 Twists
• 30 Flodder Kicks
• 20 Wipers
• 10 Supermans

10rds (30min Cap) — The Pump

• 10 Curls
• 10 Presses
• 10 Tricep Extensions
• 10 Back squats
• 10 Lunges (each leg, so 20)
• 10 Bent Over Rows
• 10 Oblique landmine rotations (each side, so 20)

Use a 45/35 barbell

7 rds For Time (35min cap)

• 7 deadlifts (115/75)
• 7 hang snatches
• 7 hang cleans
• 7 push press
• 7 back squats
• 7 burpees
• 7 push-ups

Sport

Basketball

6 rds For Time

• 12 cal Ski-Erg
• 9 Hang Cleans (135/95)
• 6 push press
• 3 pull-ups

Metcon

30 minutes of Cycling.