Strength

EMOTM 20 Minutes of:

Min1-5: 4 Bench Press

Min 6-10: 3 Bench Press

Min 11-15: 2 Bench Press

Min 16-20: 1 Bench Press

*Ascend Weight Each Wave*

MetCon

4 Rounds For Time of:

200m Run

15 KB Swings (1/1.5 Pood)

15 Box Hops (20/24″)

15 Bent Over Rows (65/95#)

MetCon

For Time:

5 Rounds of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk

Round 1: 75/115#

Round 2: 95/135#

Round 3: 105/155#

Round 4: 125/185#

Round 5 145/205#

*After Each Round Complete 16/20 Calories Assault Bike + 50 Double Unders*

5 Rounds of:

12 Pistol Squats

9 T2B

6 Strict HSPU

*After Each Round Complete 16/20 Calories Ski Erg + 50 Crossover Skips*

[55 Minute Time Cap]

Strength

i) Back Squat 3×3 (Heavy)

ii) OH Squat 3×6 (Ascending)

MetCon

For Time:

150 Calorie Row

*On Every 2nd Minute Starting At 0:00 Complete 3 CTB Pullups*

Accessory

For Time:

12-9-6 GHDSU

21-15-9 V-Ups

Lift

On Every 4th Minute For 4 Sets (Ascending Weight) Complete:

Squat Snatch + Hang Squat Snatch + OH Squat (2) + Snatch Balance (2)

MetCon

6-5-4-3-2-1 For Time of:

Ring Muscle Ups

Squat Snatch (95/135#)

Strength

Push Press 10-8-6-4-2 (Ascending)

Lift

Split Jerk 5-4-3-2-1 (Ascending)

Strength

Back Squat 10-8-6-4-2 (Ascending)

MetCon

For Time:

8 Calories Assault Bike

8 Calories Ski Erg

8 Calories Row