Strength

i) Back Squat [6-4-2] x3 @ 82.5%

ii) Front Squat 2×2 (Ascending)

MetCon

9 Minute AMRAP of:

40 Double Unders

8 Bench Press (95/135#)

Strength

5 Sets (Ascending Weight) of:

Push Press (2) + Split Jerk (2)

MetCon

On Every 2nd Minute For 8 Sets Complete:

20′ SA OH DB Walking Lunge (35/50#)

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

5 Burpee Over Dumbbell (And Back)

*Switch Arms Each Round*

Accessory

6 Sets (Ascending Weight) of:

15s Plank (Hands OR Elbows)

Strength

i) Deadlift [3-2-1] x3 @ 70%

ii) Close Grip Bench Press 5-5-5 (Ascending)

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: [Squat Snatch + Snatch Balacne] x2

Even: 6-12 Ring Pushups

MetCon

In Teams of 2 Complete For Time:

300 Calories Assault Bike

P1: Works

P2: Completes:

1 BMU

2 Clean & Jerks (145/205#)

3 HSPU

4 Wall Balls (W: 14/9 M: 20#/10′)

Strength

Strict Press [6-4-2] x3 @ 80%

MetCon

5 Rounds For MAX Reps of:

3 Minute AMRAP:

3 Squat Snatches (65/95#)

6 HR Pushups

18 Double Unders

-1 Minute Rest-