Lift

i) Power Clean 5×2 @ 80%

ii) Split Jerk 3×3 @ 75%, 3×1 @ 80%

MetCon

8 Minute AMRAP of:

6 Calories Assault Bike

6 T2B

6 Goblet Lunges (1/1.5 Pood)

Strength

Back Squat [5-3-1] x3 @ 85%

MetCon

11 Minute AMRAP of:

60 Calorie Row

60 Wall Balls (W: 14/9 M: 20#/10′)

60 KB Swings (1/1.5 Pood)

MAX Reps RMUs

Strength

Block Press 5-5-3-3-1-1-1 (Ascending)

*5-10 Ring Pushups After Each Set*

MetCon

20 Minute AMRAP of:

0:00-10:00

AMRAP:

15 Calories Ski Erg

10 V-Ups

5 SA DB Thrusters – L (50/70#)

10:00-20:00

AMRAP:

15 Calorie Assault Bike

10 T2R

5 SA DB Thrusters – R (50/70#)

Lift

i) Hang Muscle Snatch 4×3 (Ascending)

ii) Power Snatch 4×4 @ 70%

Strength

Superset 4 Sets (Ascending Weight) of:

12 Reverse Hypers

10 Bulgarian Split Squats (Per Side)

8 SL DB RDL (Per Side)

MetCon

5 Minute AMRAP of:

25 Double Unders

1 Clean & Jerk (145/205#)

MetCon

In Teams of 2 Complete For Time:

10000m Row

Partner 1 – 1000m Row

Partner 2 – AMRAP

1 BMU + 1 CTB Pullup + 1 Pullup + 1 T2B

2 Deadlifts (225/315#)

3 Box Hops (24/30″)

4 KB Swings (1.5/2 Pood)

5 Wall Balls (W: 14/10 M: 20#/11′)

[50 Minute Time Cap]