Lift

Squat Clean 3-3-3-2-2-2 (Ascending)

Strength

i) EMOTM 10 Minutes of:

10 DB Chest Press (35/50#)

i) EMOTM 10 Minutes of:

10 DB Bent Over Row (35/50#)

Accessory

21-15-9 of:

Med Ball Situps

Med Ball Russian Twists (Per Side)

Ab Bicycle (Per Side)

MetCon

EMOTM 40 Minutes of:

Minute 1: 60′ Farmer Carry + 5 DB Cleans (35/50#)

Minute 2: 125m Row

Minute 3: 60′ Front Rack Carry + 5 DB S2OH (35/50#)

Minute 4: 8/10 Cal AB

Accessory

EMOTM 8 Minutes of:

20-30s Handstand Practice

Lift

Split Jerk 1RM

MetCon

On Every 2nd Minute For 10 Sets Peform:

25 Double Unders

8 Box Jump Overs (20/24″)

4 Devil’s Press (2×35/2×50#)

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