Strength

i) 4 Sets (Ascending Weight) of:

10 SA DB Bent Over Row + 80′ SA Farmer Carry

ii) 4 Sets (Ascending Weight) of:

8 Seated Arnold Press

8 Seated Lateral Raise

8 Seated Bent Over Flies

MetCon

“Einna”

10-20-30-40-50 For Time of:

Double Unders

Situps

MetCon

On A 40-Minute Timer Complete:

0:00-10:00

EMOTM of:

1-3 BMU

1 Squat Snatch (105/155#)

10:00-30:00

E2MOM of:

6 Calories Assault Bike

3 Shuttle Sprints (30′)

6 KB Swings (1/1.5 Pood)

3 Shuttle Sprints (30′)

30:00-40:00

EMOTM of:

1-3 Wall Facing HSPU

1 Squat Snatch (105/155#)

Lift

Hang Power Clean 5-5-5-3-3-3 (Ascending)

MetCon

24-21-18-15-12-9-6-3 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Pushups

Strength

i) EMOTM 12 Minutes of:

3 Back Squats (Athlete Choice)

ii) EMOTM 12 Minutes of:

3 Deadlifts (Athlete Choice)

iii) EMOTM 12 Minutes of:

5 DB Chest Press (Athlete Choice)

MetCon

In Teams of 2 Complete For Time:

Buy In: 2000m Row

20 Rounds of:

8 T2B

4 Box Hops (24/30″)

1 Power Clean OR Power Snatch (Heavy/Ascending – Athlete Choice)

Cash Out: 2000m Row

[50 Minute Time Cap]