Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Clean (3) + Jerk (3)

MetCon

For Time:

100 Double Unders

75 Calories Assaut Bike

50 HSPU

[12 Minute Time Cap]

Strength

Back Squat 2×25 (Ascending)

MetCon

3 Rounds For Time of:

30 KB Swings (1.5/2 Pood)

20 T2B

RCSC Fitness Test

0:00-10:00 – CrossFit Baseline

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

10:00-55:00 – CrossFit Total

1RM Strict Press 5-3-2-1-1-1

1RM Back Squat 5-3-2-1-1-1

1RM Deadlift 5-3-2-1-1-1

55:00-70:00 – RCSC Beep Test

“Death By…”

40′ Shuttle Sprints

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Strength

5 Sets (Ascending Weight) of:

8 Bent Over Rows + 8 Shrugs

MetCon

21-15-9 For Time of:

Hang Power Cleans (105/155#)

Pullups

Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Power Snatch (2) + Squat Snatch + OH Squat

MetCon

For Time:

1000m Ski Erg

50 Thrusters (55/75#)

30 Ring Dips