Strength

Deadlift 6×2 (Ascending)

MetCon

2 Rounds For Time of:

40 Wall Balls (W: 14#/10′ M: 20#/11′)

30 KB Swings (1.5/2 Pood)

20 Deficit HR Pushups

Strength

EMOTM 20 Minutes Perform:

Minutes 1-5: 4 Back Squats (Across)

Minutes 6-10: 3 Back Squats (Across)

Minutes 11-15: 2 Back Squats (Across)

Minutes 16-20: 1 Back Squat (Across/Ascending)

MetCon

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

Hang Snatch (Bar)

*After Each Round Perform 10 Lateral Burpees*

Strength

i) Incline Bench Press 5-5-5-3-3-3 (Ascending)

ii) Incline Bench Flies 10-10-10 (Ascending)

MetCon

7 Rounds For Time of:

7 T2B/HKR

7 Front Squats (Rx: 95/135# Sc: 65/95#))

7 V-Ups/Situps

[17 Minute Time Cap]

Accessory

EMOTM 6 Minutes of:

10 Handstand Shoulder Taps (5/Side)

Lift

i) Muscle Snatch 5-5-3-3-1-1 (Ascending)

ii) Snatch Grip Deadlift 1-1-1-1-1-1 (Ascending)

MetCon

3 Rounds For Time of:

14 DB Renegade Rows (50/70#)

15 HSPU

9 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)

---

MetCon

On A 40 Minute Timer Complete:

0:00-10:00

AMRAP of:

8 Calorie Ski Erg

2 S2OH (75/115#)

*Add 2 Reps To S2OH Each round*

10:00-20:00

AMRAP of:

8 Shuttle Sprints (30′)

2 DB Hang Clean & Jerk (35/50#)

*Add 2 Reps To DB Hang Clean & Jerk Each round*

20:00-30:00

AMRAP of:

8 Burpees

2 KB SDHP (1.5/2 Pood)

*Add 2 Reps To KB SDHP Each round*

30:00-40:00

Establish A Heavy Single of The Complex:

Power Clean + Spit Jerk (4)