Strength

Superset 3-5 Sets (Ascending Weight/Height) of:

10 Good Mornings

10 Weighted Glute Bridge

8/side Bulgarian Lunge

8/side Crossover Step Up

5 Seated Box Hops

MetCon

8 Minute AMRAP of:

35 Double Unders

5 Ring Dips

MetCon

For Time:

400m Run

400′ Farmer Carry (2×35#/2×50#)

40 DB Shrugs (2×35#/2×50#)

40 T2B

400m Run

400′ Farmer Carry (2×35#/2×50#)

40 DB Deadlifts (2×35#/2×50#)

40 T2B

400m Run

400′ Farmer Carry (2×35#/2×50#)

40 DB Cleans (2×35#/2×50#)

40 T2B

[45 Minute Time Cap]

Strength

Sumo Deadlift 3-3-3-1-1-1 (Ascending)

MetCon

Drop Ladder 10↓1 For Time of:

HSPU

*1 Wall Walk AFTER Each Round*

Strength

1×20 Front Squat @ 50%

2×15 Front Squat @ 60%

MetCon

27-21-15-9 For Time of:

OH Squats (75/115#)

CTB Pullups

[25 Minute Time Cap]

Technique & Movement – Clean & Jerk

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MetCon

In Teams of 2 Complete For Time:

500m Row

50 Burpee Box Hops (16/20″)

500m Row

50 Deadlifts (125/185#)

500m Row

100 Pushups

500m Row

50 Deadlifts (125/185#)

500m Row

50 Burpee Box Hops (16/20″)

500m Row

Accessory

i) Partner Pyramid Shuttle Sprints

ii) Weighted Plank