Strength

i) Superset 4 Sets of:

15 Deficit Deadlift

15 BB Shrugs

ii) Superset 4 Sets (Ascending Weight) of:

8/Side SL Weighted Glute Bridge

8/Side Stagger Good Mornings

8/Side SL DB RDL

Accessory

4 Sets of:

60s Weighted Plank (Hands)

MetCon

EMOTM 30 Minutes of:

0:00-10:00

8 Wall Balls (W: 14/9 M: 20#/10′)

8 Pushups

10:00-20:00

7 Wall Balls (W: 14/9 M: 20#/10′)

7 Pushups

20:00-30:00

6 Wall Balls (W: 14/9 M: 20#/10′)

6 Pushups

Accessory

EMOTM 10 Minutes of:

Odd: 3-5 Strict Chinups

Even: 3-5 Med Ball GHDSU (10/14#)

Lift

i) 5 Sets (Ascending Weight) of:

Snatch Pull (2) + Power Snatch

ii) 5 Sets (Ascending Weight) of:

Snatch High Pull (2) + Squat Snatch

MetCon

3 Rounds For Time of:

500m Row

15 T2B

15 Box Jumps (20/24″)

[17 Minute Time Cap]

Strength

Pause Front Squat 6×2 (Ascending – 2s Pause)

MetCon

Drop Ladder 10 ↓ 1 For Time of:

Bench Press (125/185#)

Power Cleans (125/185#)

BF Burpees

V-Ups

Strength

i) Incline Bench Press 10-10-8-8-6-6 (Ascending)

*8 Incline Chest Flies AFTER Each Set*

ii) SL KB RDL 3×8 (Per Side/Ascending)

MetCon

EMOTM 20 Minutes of:

Minute 1: 1-3 Wall Walks

Minute 2: 8-12 T2B

Minute 3: 8-12 Box Hops (20/24″)

Minute 4: 1-3 RMU

*Repeat 5 Times*