Strength

i) Back Squat [8-6-4] x3 @ 70%

ii) Front Squat 2×4 (Ascending)

MetCon

For Time:

21 Deadlifts (155/225#)

21 Wall Balls (W: 14/9 M: 20#/10′)

15 Deadlifts (175/255#)

15 Wall Balls (W: 14/9 M: 20#/10′)

9 Deadlifts (185/275#)

9 Wall Balls (W: 14/9 M: 20#/10′)

Accessory

EMOTM 5 Minutes of:

20-30s Handstand Practice

Lift

Squat Snatch 3-3-2-2 (Ascending)

MetCon

10 Rounds For Time of:

3 Clean & Jerks

1 Rope Climb OR 1 RMU

–

Round 1-2: (75/115#)

Round 3-4: (95/135#)

Round 5-6: (105/155#)

Round 7-8: (125/185#)

Round 9-10: (145/205#)

Strength

i) EMOTM 10 Minutes of:

10 Bench Press (65/95#)

ii) Superset 4 Sets (Ascending Weight) of:

8 DB Chest Press

8 DB Flies

8 Ring Pushups

iii) EMOTM 10 Minutes of:

10 Bent Over Row

iv) Superset 4 Sets (Ascending Weight) of:

8 DB Bent Rows

8 DB Bent Flies

8 Ring Rows

MetCon

On Every 4th Minute For 10 Sets Perform:

7 Calories Assault Bike

5 Shuttle Sprints (30′)

7 Clusters (55/75#)

5 Shuttle Sprints (30′)

35 Double Unders

Lift

Split Jerk

3×3 @ 45%

3×2 @ 55%

3×1 @ 65%

MetCon

2 Rounds For Time of:

40 SA Hang DB Snatch (20/35#)

30 Pushups

20 Burpee Over Dumbbell

10 CTB Pullups