Strength

Front Squat 5×8 (Ascending)

MetCon

For Time:

400m Run/500m Row

40 Wall Balls (W: 14/9 M: 20#/10′)

400m Run/500m Row

40 Walking Lunge Steps

400m Run/500m Row

40 KB Swings (1/1.5 Pood)

400m Run

40 Pullups

[25 Minute Time Cap]

Strength

Incline Bench Press 6×6 (Ascending)

MetCon

14-Minute AMRAP of:

25 Cross Overs

8 V-Ups

25 Double Unders

8 T2B

Accessory

EMOTM 8 Minutes of:

Odd: 20-30s HSW/HS Practice

Even: 20-30s Dead Hang

Lift

4 Sets (Ascending Weight) of:

5 Deadlifts

5 Bent Over Rows

5 Cleans

5 Push Jerks

5 Front Squats

MetCon

4 Rounds For Time of:

24 Calories Assault Bike

12 Hang Power Snatch (65/95#)

MetCon

In Teams of 2 Complete For Time:

400m Run (Together)

20 Rounds (Shared) of:

1 BMU

1 Deadlift (225/315#)

2 HSPU

800m Run (Together)

20 Rounds (Shared) of:

1 RMU

1 Sumo Deadlift (225/315#)

2 Deficit HSPU

400m Run (Together)

[50 Minute Time Cap]

Strength

Back Squat 5×8 (Ascending)

MetCon

4-8-12-16-20-24 For Time of:

SA DB Chest Press (35/50#)

Power Cleans (75/115#)

[20 Minute Time Cap]