Strength

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

*50′ DB Front Rack Carry AFTER Each Set*

MetCon

For Time:

1000m Row

30 Clean & Jerks (95/135#)

1000m Row

30 Strict HSPU

[20 Minute Time Cap]

Lift

i) Hang Muscle Clean 3×3 (Ascending)

ii) TnG Clean 10-8-6-4-2 (Ascending)

MetCon

7-Minute AMRAP of:

3 Thrusters (65/100#)

3 CTB Pullups

6 Thrusters (65/100#)

6 CTB Pullups

9 Thrusters (65/100#)

9 CTB Pullups

12 Thrusters (65/100#)

12 CTB Pullups

Etc…

Lift

i) Hang Muscle Snatch 3×3 (Ascending)

ii) TnG Snatch 10-8-6-4-2 (Ascending)

MetCon

For Time:

1 Wall Walk

10 Double Unders

3 Wall Walks

30 Double Unders

6 Wall Walks

60 Double Unders

9 Wall Walks

90 Double Unders

15 Wall Walks

150 Double Unders

21 Wall Walks

210 Double Unders

[15 Minute Time Cap]

MetCon

i) 13-Minute AMRAP of:

55 Deadlifts (155/225#)

55 Wall Balls (W: 14/9 M: 20#/10′)

55 Calorie Row

55 HSPU

Accessory

EMOTM 8 Minutes of:

Odd: 20-30s Handstand Practice

Even: 20-30s GHD Reverse Plank Hold

Lift

Split Jerk 2-2-2-2 (Ascending)

MetCon

10-Minute AMRAP of:

60 BF Burpees

30 OH Squats (90/120#)

10 Ring Muscle Ups

Strength

Bench Press 6-6-4-4-4-2-2 (Ascending)