Lift

Split Jerk 3-3-3-2-2-2 (Ascending)

MetCon

21-18-15-12-9-6-3 For Time of:

Calories Assault Bike

*2 BMU/4 CTB/6 Pullups After Each Round*

[16 Minute Time Cap]

Accessory

3 Sets of:

10 GHDSU

20-30s Hanging L-Sit Hold

Strength

Back Squat 7×5 (Ascending)

MetCon

3 Rounds For Time of:

21 Wall Balls (W: 14/9 M: 20#/10′)

15 Deadlifts (125/185#)

9 BF Burpees

[14 Minute Time Cap]

Strength

Superset 6 Sets of:

3 Seated Strict Press

3 Bent Over Rows

MetCon

5-4-3-2-1 For Time of:

Cleans (105/205#)

Wall Walks

Strength

Superset 6 Sets of:

3 Snatch Grip Deadlifts

3 Wide Grip Bench Press

MetCon

10 Rounds For Time of:

24 DUs

6 Pullups

4 Wall Balls (W: 14/10 M: 20#/11′)

[20 Minute Time Cap]

MetCon

In Teams of 2 Complete For Time:

2000m Row

100 KB Swings (1.5/2 Pood)

1000m Ski Erg

75 KB SDHP (1/1.5 Pood)

2000m Row

50 KB Goblet Squats (1.5/2 Pood)

1000m Ski Erg

25 KB Turkish Get Ups (1/1.5 Pood)

[55 Minute Time Cap]