Strength

Bent Over Row 4×6 (Ascending)

*After Each Set Perform 3-5 STRICT Chinups*

MetCon

For Time:

500m Row

18 T2B

500m Row

18 KB Swings (1.5/2 Pood)

500m Row

18 Pullups

500m Row

18 KB SDHP (1.5/2 Pood)

500m Row

Strength

Deadlift 5RM

MetCon

5 Minute AMRAP of:

5 Burpees To Target

5 HSPU

Strength

i) Front Squat 4×10 (Ascending)

ii) Push Press 4×3 (Ascending)

MetCon

2 Rounds For Time of:

100 Double Unders

15 SA DB S2OH – R (50/70#)

15 SA DB S2OH – L (50/70#)

MetCon

For Time:

45 Thrusters (Bar)

30 Thrusters (65/95#)

15 Thrusters (95/135#)

5 Squat Clean Thrusters (95/135#)

10 Squat Clean Thrusters (65/95#)

15 Squat Clean Thrusters (Bar)

Accessory

EMOTM 8 Minutes of:

20-30s Handstand Walk Practice/Freestand Handstand Practice

Strength

Close Grip Bench Press 8-8-8-8 (Ascending)

MetCon

14 Minute AMRAP of:

75 Calories Assault Bike

60 Air Squats

45 KB Swings (.5/1 Pood)

30 T2B

15 Deadlifts (185/275#)