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)

Strength

i) Front Squat 3×5 (Heavy/Ascending)

ii) OH Squat 3×6 (Ascending)

MetCon

For Time:

27 Snatches (65/95#)

27 BF Burpees

21 Snatches (75/115#)

21 BF Burpees

15 Snatches (95/135#)

15 BF Burpees

9 Snatches (105/155#)

9 BF Burpees

[27 Minute Time Cap]

Strength

i) Snatch Grip Deadlift 3×3 (Ascending)

ii) Deficit Deadlift 3×8 (Ascending)

Lift

Squat Snatch 4×2 (Ascending)

MetCon

For Time:

20-18-16-14-12-10-8-6-4-2

Calories Assault Bike

10-9-8-7-6-5-4-3-2-1

T2B