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)

Strength

i) Back Squat [7-5-3] x3 @ 75%

ii) Front Squat 2×3 (Ascending)

MetCon

4 Rounds For Time of:

20 SA DB Hang Clean & Jerk (35/50#)

20 Renegade Rows (35/50#)

40 Double Unders

[20 Minute Time Cap]

Strength

i) Bench Press 20-15-10-5 (Ascending)

ii) DB Chest Press 3×20 (Ascending)

MetCon

10 Rounds For Time of:

3 Snatches

1 Rope Climb OR 1 RMU

–

Round 1-2: (65/95#)

Round 3-4: (75/115#)

Round 5-6: (95/135#)

Round 7-8: (105/155#)

Round 9-10: (115/175#)

Strength

i) Deadlift [5-3-1] x3 @ 62.5%

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

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: 3 High Hang Power Clean

Even: 3-5 Parallette Jump Throughs

Strength

Strict Press  [8-6-4] x3 @ 72.5%

MetCon

3 Rounds For Time of:

50 Double Unders

50 Situps

5 Squat Snatches (95/135#)