Lift

Split Jerk 3-3-3-3 (Ascending)

Gymnastics

EMOTM 10 Minutes of:

1 Ring Muscle Up

2 Ring Dips

3 T2R

MetCon

For Time:

250m Row

5 Clusters (95/135#)

250m Row

5 Clusters (105/155#)

250m Row

5 Clusters (125/185#)

250m Row

5 Clusters (145/205#)

Strength

i) Deadlift [5-3-1] x3 @ 67.5%

ii) SA DB Power Rows 5-5-5 (Ascending)

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: Power Clean + Hang Power Clean + Hang Squat Clean

Even: 1 Wall Walk + 10 Shoulder Taps

MetCon

For Time:

5 Rounds of:

4 Power Snatches (95/135#)

8 Pullups

12 DB Chest Press (35/50#)

4 Rounds of:

8 HSPU

15 KB Swings (1/1.5 Pood)

3 Rounds of:

15 Box Hops (20/24″)

15 T2B

2 Rounds of:

20 Wall Balls (W: 14/9 M: 20#/10′)

30 Situps

1 Round of:

40/50 Calories Assault Bike

Strength

i) Back Squat [7-5-3]x3 @ 77.5%

ii) Front Squat 2×3 (Ascending)

iii) Strict Press [7-5-3]x3 @ 77.5%

Lift

Split Jerk 5-5-3-3-1-1 (Ascending)

MetCon

Drop Ladder 10↓1 For Time of:

SA DB Snatches (35/50# – Per Arm)

*10 Wall Balls (W:14/9 M: 20#/10′) After Each Set)*