Strength

Push Jerk 4-4-4 (Ascending)

MetCon

8 Rounds For Time of:

200m Run

8 Pullups

8 HSPU

[30 Minute Time Cap]

MetCon

5 Rounds For Time of:

400m Run

15 DBL DB Snatch (20/35#)

30 Situps

Accessory

5 Sets of:

60s MAX REPS Tire Flips

60s Rest

Lift

EMOTM 20 Minutes (WAVE) of:

Power Snatch + Squat Snatch

MetCon

21-15-9 For Time of:

Calories Assault Bike

KB Swings (1.5/2 Pood)

[10 Minute Time Cap]

Strength

Back Squat 20-20-10-10 (Ascending)

MetCon

5 Rounds For Time of:

15 Hang Squat Cleans (55/75#)

15 BF Burpees

MetCon

i) On Every 4th Minute For 5 Sets Perform:

500m Ski Erg

ii) On A 18 Minute Timer Complete:

0:00-12:00

10 Rounds of:

1 Wall Walk

3 T2B

5 Thrusters (65/95#)

12:00-18:00

Establish 2RM Bench Press