Lift

6 Sets (Ascending Weight) of:

Push Press (3) + Split Jerk (3)

MetCon

On Every 4th Minute For 5 Sets Perform:

500m Row

Strength

Pause Front Squat (5s) 5×3 @ ~55-70%1RM

MetCon

“Elizabeth”

21-15-9 For Time of:

Squat Cleans (95/135#)

Ring Dips

Strength

Wide Grip Bench Press 10-8-6-4-2 (Ascending)

*5-10 Ring Pushups AFTER Each Set*

MetCon

2 Rounds For Time of:

200m Farmer Carry (2×35/2×50#)

75 Double Unders

50 Air Squats

25 T2B

Strength

i) Superset 4 Sets (Ascending Weight) of:

2 Snatch Grip Deadlift

6 Weighted Back Extensions

2 Rack Pulls (HEAVY)

6 Weighted Glute Bridge

[Add Weight From Last Week]

ii) OH Holds 5×10-30s (Ascending/HEAVY)

Gymnastics

EMOTM 6 Minutes of:

HSW Practice

MetCon

“LFG”

2 Rounds For Time of:

800m Run

80 Hang Muscle Clean (Bar)

8 Tire Flips

400m Backwards Run

40 Hang Muscle Snatch (Bar)

4 Tire Flips

[50 Minute Time Cap]