Strength

DB Lawnmowers 4×8/Side

*40′ OH DB Carry (Per Arm) AFTER Each Set*

MetCon

5 Rounds For Time of:

200m Run

20 SDHP (Bar)

20 Hang Muscle Clean (Bar)

20 Strict Press (Bar)

Strength

i) Superset 4 Sets of:

15 Deficit Deadlift

15 BB Shrugs

ii) Superset 4 Sets (Ascending Weight) of:

8/Side SL Weighted Glute Bridge

8/Side Stagger Good Mornings

8/Side SL DB RDL

Accessory

4 Sets of:

60s Weighted Plank (Hands)

MetCon

EMOTM 30 Minutes of:

0:00-10:00

8 Wall Balls (W: 14/9 M: 20#/10′)

8 Pushups

10:00-20:00

7 Wall Balls (W: 14/9 M: 20#/10′)

7 Pushups

20:00-30:00

6 Wall Balls (W: 14/9 M: 20#/10′)

6 Pushups

Accessory

EMOTM 10 Minutes of:

Odd: 3-5 Strict Chinups

Even: 3-5 Med Ball GHDSU (10/14#)

Lift

i) 5 Sets (Ascending Weight) of:

Snatch Pull (2) + Power Snatch

ii) 5 Sets (Ascending Weight) of:

Snatch High Pull (2) + Squat Snatch

MetCon

3 Rounds For Time of:

500m Row

15 T2B

15 Box Jumps (20/24″)

[17 Minute Time Cap]

Strength

Pause Front Squat 6×2 (Ascending – 2s Pause)

MetCon

Drop Ladder 10 ↓ 1 For Time of:

Bench Press (125/185#)

Power Cleans (125/185#)

BF Burpees

V-Ups