Lift

Snatch Grip Deadlift 2-2-2-2-1-1-1-1 (Ascending)

MetCon

On Every 4th Minute For 4 Sets Perform:

400m Row

40 Double Unders

MAX Reps Bench Press (125/185#) With Remaining Time

Strength

Back Squat 5×10 (Ascending)

MetCon

For Time:

50 Wall Balls (W: 14/9 M: 20#/10′)

30 CTB Pullups

10 Clean & Jerks (105/155#)

Strength

Superset 5 Sets (Ascending Weight) of:

5 BB Rack Pulls

5 BB Upright Rows

5 BB Shrugs

MetCon

20 Minute AMRAP of:

30′ Weighted Walking Lunge (2×35/2×50#)

10 Renegade Rows (2×35/2×50#)

20 V-Ups

Strength

“Push Press Wave”

EMOTM 20 Minutes of:

2 Push Press

MetCon

21 SA DB Thrusters – L (20/35#)

21 SA DB Thrusters – R (20/35#)

4 Wall Walks

15 SA DB Thrusters – L (35/50#)

15 SA DB Thrusters – L (35/50#)

4 Wall Walks

9 SA DB Thrusters – L (50/70#)

9 SA DB Thrusters – L (50/70#)

4 Wall Walks

[18 Minute Time Cap]

Lift

Squat Snatch 4×2 @ 75%

MetCon

For Time:

1500m Row

150 DUs

50 SA Hang DB Snatch – L (35/50#)

50 Deficit Pushups

1500m Row

150 DUs

50 SA Hang DB Snatch – R (35/50#)

50 Deficit HSPU

[30 Minute Cap]