Strength

Incline Bench Press 4×15 (Ascending)

MetCon

2 Rounds For Time of:

90 Double Unders

60 Wall Balls (W: 14/9 M: 20#/10′)

30 BB Bent Over Rows (105/155#)

Strength

i) Back Rack Reverse Lunge 3×20 (Ascending)

ii) Pause Front Squat (5s) 5×5 (Ascending)

MetCon

5-4-3-2-1 For Time of:

Cleans (155/225#)

Rope Climbs

MetCon

For Time:

5 Rounds of:

12 Situps

12 HR Pushups

16 Calorie Row

4 Rounds of:

12 V-Ups

12 HSPU

16 Calorie Ski Erg

3 Rounds of:

12 GHDSU

12 Ring Dips

16 Calorie Assaut Bike

[45 Minute Time Cap]

Accessory

EMOTM 8 Minutes of:

20-30s HSW Practice

Strength

Sumo Deadlift 8-8-8-8 (Ascending)

Gymnastics

EMOTM 8 Minutes of:

[1 Pullup + 1 T2B] x3

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

Box Hops (24/30″)

Supermans

Strength

OH Squat 5-5-5-5-5 (Ascending)

MetCon

14 Minute AMRAP of:

20 Hang Power Snatch (55/75#)

3 Wall Walks

20 Hang Power Snatch (65/95#)

3 Wall Walks

20 Hang Power Snatch (75/115#)

3 Wall Walks

20 Hang Power Snatch (95/135#)

3 Wall Walks

MAX Hang Power Snatch (105/155#)