Lift

Split Jerk 6-6-4-4-2-2 (Ascending)

MetCon

2 Rounds For Time of:

100 Double Unders

30 T2B

30 SA DB Snatch (50/70#)

Strength

i) Deadlift [5-3-1] x3 @ 60%

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

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: 3 Hang Power Snatch

Even: 3-5 Strict HSPU

MetCon

In Teams of 2 Complete For Time:

50 Calories Assault Bike

100 Pullups

50 Calories Assault Bike

200 Pushups

50 Calories Assault Bike

300 Air Squats

50 Calories Assault Bike

[50 Minute Time Cap]

Strength

Strict Press [8-6-4] x3 @ 70%

MetCon

5 Rounds For Time of:

20 Calorie Row

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

2 Wall Walks

Strength

i) Back Squat [8-6-4] x3 @ 70%

ii) Front Squat 2×4 (Ascending)

MetCon

For Time:

21 Deadlifts (155/225#)

21 Wall Balls (W: 14/9 M: 20#/10′)

15 Deadlifts (175/255#)

15 Wall Balls (W: 14/9 M: 20#/10′)

9 Deadlifts (185/275#)

9 Wall Balls (W: 14/9 M: 20#/10′)

Accessory

EMOTM 5 Minutes of:

20-30s Handstand Practice