Strength

i) Back Squat 3×7 (Heavy/Ascending)

ii) OH Squat 3×6 (Ascending)

MetCon

For Time:

500m Row

10 Double Unders

10 Cross Over Skips

400m Row

20 Double Unders

20 Cross Over Skips

300m Row

30 Double Unders

30 Cross Over Skips

200m Row

40 Double Unders

40 Cross Over Skips

100m Row

50 Double Unders

50 Cross Over Skips

Lift

Hang Power Clean 3-3-3-1-1-1 (Ascending)

MetCon

10 Rounds For Time of:

1 Wall Walk

1 BMU

4 SA DB Snatches (50/70#)

4 Goblet Squats (50/70#)

Strength

Deadlift 8×1 (Ascending)

MetCon

For Time:

40 Calories Ski Erg

30 T2B

40 Calories AB

30 HSPU

MetCon

In Teams of 2 Complete For Time:

200m Run

25 CTB Pullups

200m Run

50 Bench Press (125/185#)

200m Run

75 Wall Balls (W: 14/9 M: 20#/10′)

200m Run

100 Box Jump Overs (20/24″)

200m Run

75 Wall Balls (W: 14/9 M: 20#/10′)

200m Run

50 Bench Press (125/185#)

200m Run

25 CTB Pullups

200m Run

[50 Minute Time Cap]

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)