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 (After Each Set)*

Strength

i) Deadlift [5-3-1] x3 @ 65%

ii) Pause Bench Press 5-5-5 (Ascending)

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: Power Snatch + Hang Power Snatch + Hang Squat Snatch

Even: 3-5 Ring Dips

MetCon

In Teams of 2 Complete For Time:

20 Cleans (65/95#)

30 Pullups

40 Calories Assault Bike

50 Lunges

20 Cleans (95/135#)

30 T2B

40 Calorie Row

20 Cleans (125/185#)

30 Pullups

40 Calories Assault Bike

50 Lunges

20 Cleans (155/225#)

30 T2B

40 Calorie Row

Accessory (Time Permitting)

EMOTM 6 Minutes of:

20-30s Handstand Practice

Strength

Strict Press [7-5-3] x3 @ 75%

MetCon

For Time:

40 KB Swings (1/1.5 Pood)

30 HSPU

20 Burpee Box Jump Overs (20/24″)

10 KB Turkish Getups (1/1.5 Pood)