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

MetCon

On A 40-Minute Timer Complete:

0:00-10:00

EMOTM of:

1-3 BMU

1 Squat Snatch (105/155#)

10:00-30:00

E2MOM of:

6 Calories Assault Bike

3 Shuttle Sprints (30′)

6 KB Swings (1/1.5 Pood)

3 Shuttle Sprints (30′)

30:00-40:00

EMOTM of:

1-3 Wall Facing HSPU

1 Squat Snatch (105/155#)

Lift

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

MetCon

24-21-18-15-12-9-6-3 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Pushups

Strength

i) EMOTM 12 Minutes of:

3 Back Squats (Athlete Choice)

ii) EMOTM 12 Minutes of:

3 Deadlifts (Athlete Choice)

iii) EMOTM 12 Minutes of:

5 DB Chest Press (Athlete Choice)