Lift

Split Jerk 3-3-3-1-1-1 (Ascending)

MetCon

For Time:

100 Situps

100 Calorie Row

100 Pushups

100 KB Swings (1/1.5 Pood)

Strength

i) Front Squat 3×5 (Heavy/Ascending)

ii) OH Squat 3×6 (Ascending)

MetCon

For Time:

27 Snatches (65/95#)

27 BF Burpees

21 Snatches (75/115#)

21 BF Burpees

15 Snatches (95/135#)

15 BF Burpees

9 Snatches (105/155#)

9 BF Burpees

[27 Minute Time Cap]

Strength

i) Snatch Grip Deadlift 3×3 (Ascending)

ii) Deficit Deadlift 3×8 (Ascending)

Lift

Squat Snatch 4×2 (Ascending)

MetCon

For Time:

20-18-16-14-12-10-8-6-4-2

Calories Assault Bike

10-9-8-7-6-5-4-3-2-1

T2B

Strength

i) DB Walking Lunge 3×20 (Ascending)

ii) SA DB Push Press 4×8 (Per Side/Ascending)

MetCon

11-Minute AMRAP of:

100 Double Unders

30 Pullups

75 Double Unders

20 CTB Pullups

50 Double Unders

10 BMU

Accessory

4 Sets (Ascending Weight) of:

30s Weighted Plank

MetCon

For Time:

Buy In: 50 Bench Press (75/115#)

“Michael”

3 Rounds of:

800m Run

50 Back Extensions

50 Situps

Cash Out: 50 Bench Press (75/115#)

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