Strength

Back Squat 10×3 (Ascending)

MetCon

For Time:

2000m Row

Strength

Superset 3 Sets (Ascending Weight) of:

8 Strict Press

8 Arnold Press

MetCon

“Dirty Thirty”

30 Box Jumps (20/24″)

30 Jumping Pullups

30 KB Swings (1/1.5 Pood)

30 Lunges

30 Knees To Elbows

30 Push Press (Bar)

30 Good Mornings (Bar)

30 Wall Balls (W: 24/9 M: 20#/10′)

30 Burpees

30 Double Unders

Strength

5 Sets (Ascending Weight) of:

8 Floor Press

12 OH Pulls

MetCon

21-15-9 For Time of:

OH Squats (65/95#)

Wall Balls (W: 14/9 M: 20#/10′)

V-Ups

*60 Double Unders AFTER Each Round*

Lift (Technique/Light Weight)

i) EMOTM 8 Minutes of:

Clean Deadlift + Power Clean + Jerk (2)

ii) EMOTM 8 Minutes of:

Clean Pull + Squat Clean + Jerk (2)

iii) EMOTM 8 Minutes of:

Clean High Pull + Power Clean + Squat Clean + Jerk

Accessory (Core)

50-40-30-20-10 of:

Russian Twists (15/25#)

Ab Bicycle

*30s Plank Between Each Set*

MetCon

“The Seven”

7 Rounds For Time of:

7 HSPU

7 Thrusters (95/135#)

7 K2E

7 Deadlifts (165/245#)

7 Burpees

7 KB Swings (1.5/2 Pood)

7 Pullups