Strength

i) EMOTM 20 Minutes of:

Min 1-10: 2 Deadlifts

Min 11-20: 1 Deadlift

ii) EMOTM 10 Minutes of:

1 Strict Press

MetCon

8 Minute AMRAP of:

200m Row

4 HSPU

MetCon

3 Rounds For Time:

1km Run

50 Calories Assault Bike

50 Anchored Situps

[55 Minute Time Cap]

Lift

Hang Power Snatch 5-5-5-3-3-3 (Ascending)

MetCon

3 Rounds For Time of:

21 DB Chest Press

15 Pullups

9 Box Hops (24/30″)

Strength

Back Squat 3×20 (Ascending)

MetCon

On A 22-Minute Timer Complete:

0:00-5:00

AMRAP of:

25 Double Unders

5 Wall Balls (W:14/9 M: 20#/10′)

5:00-7:00

-Rest-

7:00-22:00

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Burpees

Strength

i) 4 Sets (Ascending Weight) of:

10 SA DB Bent Over Row + 80′ SA Farmer Carry

ii) 4 Sets (Ascending Weight) of:

8 Seated Arnold Press

8 Seated Lateral Raise

8 Seated Bent Over Flies

MetCon

“Einna”

10-20-30-40-50 For Time of:

Double Unders

Situps