Strength

i) Push Press 5-5-3-3 (Ascending)

ii) Back Rack Lunge Walk Steps 10-10-10-10 (Ascending)

Lift

EMOTM 20 Minutes (Wave Every 4th Minute) of:

Squat Clean & Split Jerk

Accessory (Core)

5 Sets (Ascending Weight) of:

45s Weighted Plank

MetCon

“Murph Demarcation”

With A Partner Complete For Time:

Buy In: 1000m Row

800m Run (Together)

50 Pullups

100 Pushups

150 Air Squats

800m Run (Together)

30 Pullups

60 Pushups

90 Air Squats

800m Run (Together)

20 Pullups

40 Pushups

60 Air Squats

800m Run (Together)

Cash Out: 1000m Row

*Wear A Weighted Vest If You Have One (14/20#)*

Strength

Deadlift 4-4-4-4-4 (Ascending)

*5 Seated Broad Jumps AFTER Each Set*

MetCon

For Time:

1 Wall Walk

10 Squat Snatches (75/115#)

2 Wall Walk

8 Squat Snatches (95/135#)

3 Wall Walks

6 Squat Snatches (105/155#)

4 Wall Walks

4 Squat Snatches (115/165#)

5 Wall Walks

2 Squat Snatches (125/185#)

Strength

Pause Back Squat 8×2 (Ascending – 2s Pause)

MetCon

5 Rounds For Time of:

75 Double Unders

15 KB Swings (1/1.5 Pood)

15 Box Hops (20/24″)

Strength

Superset 3 Sets (Ascending Weight) of:

6 Close Grip Bench Press

8 BB Skull Crushers

10 DB Tricep Kick Backs

MetCon

2 Rounds For Time of:

800m Run

30 DB Chest Press (2×50/2×70#)

30 DB Bent Over Row (2×50/2×70#)

[20 Minute Time Cap]

Accessory (Core)

3 Minute AMRAP of:

T2B/HKR