Strength

Back Rack Reverse Lunge 5×10 (Ascending)

Gymnastics

EMOTM 5 Minutes of:

1-3 BMU

MetCon

“Nancy On A Boat”

5 Rounds For Time of:

500m Row

15 OH Squats (65/95#)

[20 Minute Time Cap]

Strength

i) Deadlift 5-5-3-3 (Ascending)

ii) Superset 3 Sets (Ascending Where Possible) of:

5/Side SA SL RDL

10 Supine Grip Bent Over Rows

15 Back Extensions

iii) Bench Press 5-5-3-3 (Ascending)

ii) Superset 3 Sets (Ascending Where Possible) of:

5 Tempo OH Pull Overs

10 Standing Side Lifts

15 Banded Cross Overs

MetCon

0:00-8:00

5 Rounds of:

1 Snatch (85/125#)

3 Box Hops (12/16″)

5 Situps

8:00-16:00

5 Rounds of:

1 Snatch (100/145#)

3 Box Hops (16/20″)

5 Hanging Knee Raises

16:00-24:00

5 Rounds of:

1 Snatch (115/165#)

3 Box Hops (20/24″)

5 V-Ups

24:00-32:00

5 Rounds of:

1 Snatch (125/185#)

3 Box Hops (24/30″)

5 T2B

Accessory

EMOTM 8 Minutes of:

15-30s Handstand Practice

Strength

Superset 5 Sets (Ascending Weight) of:

10 Push Press

5 Seated Arnold Press

MetCon

[5-7-9] x3 For Time of:

Calories Assault Bike

DB Cleans (35/50#)

HSPU

Accessory

30-20-10 of:

Ab Bicycle

Medicine Ball Russian Twists (14/20#)

Strength

Front Squat 8×1 (Ascending)

MetCon

For Time:

Buy In: 100 Double Unders

3 Rounds of:

17 Pullups

20 Calorie Row

25 Wall Balls (W: 14/9 M: 20#/10′)

Cash Out: 100 Double Unders

[22 Minute Time Cap]