Lift

5 Sets (Ascending Weight) of:

Power Snatch + TnG Squat Snatch + Hang Power Snatch + Hang Squat Snatch

MetCon

For Time:

40 Hang DB Clean & Jerk (35/50#)

80 Double Unders

4 Rope Climbs

40 Hang DB Snatch (35/50#)

80 Double Unders

4 Rope Climbs

Strength

Front Squat 8×1 (Ascending)

MetCon

For MAX Reps Complete:

0:00-10:00

AMRAP of:

10 Calorie Row

10 Box Hops (20/24″)

10:00-20:00

AMRAP of:

10 Calorie Ski Erg

10 Thrusters (55/75#)

Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Seated Supine Grip Strict Press

3 Supine Grip Bent Over Row

MetCon

For Time:

10↓1 HSPU

1↑10 HR Pushups

*After Each Round Perform 25 Cross Over Skips*

Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Close Grip Bench Press

3 Sumo Deadlift

MetCon

8 Minute AMRAP of:

12 Calories Ski Erg

6 T2B

MetCon

In Teams of 2 Complete For Time:

800m Run (Together)

100 Hang Power Snatches (65/95# – Shared)

400m Run (Together)

100 S2OH (65/95# – Shared)

400m Run (Together)

100 Hang Power Cleans (65/95# – Shared)

400m Run (Together)

100 Front Squats (65/95#)

800m Run

[50 Minute Time Cap]