Strength

Front Squat 15-15-15-5-5-5 (Ascending)

MetCon

2 Rounds For Time of:

50 HSPU

50 SDHP (55/75#)

Strength

Floor Press 8-8-6-6-4-4 (Ascending)

*10 Ring Pushup AFTER Each Set*

MetCon

For Time:

125 Double Unders

25 Bent Over Rows (2×35/2×50#)

100 Double Unders

25 T2B/HKR

75 Double Unders

25 Pullups/Ring Rows

50 Double Unders

25 CTB Pullups/Jumping Pullups

25 Double Unders

MAX Reps BMU/Jumping CTB Pullups

[17 Minute Time Cap]

Lift

i) EMOTM 8 Minutes of:

5 SG Push Press

ii) EMOTM 8 Minutes of:

15s Pause OH Squat

iii) EMOTM 8 Minutes of:

5 SOTS Press

iv) EMOTM 8 Minutes of:

3-Position Power Snatch

v) EMOTM 8 Minutes of:

2-Position Squat Snatch

MetCon

On A 29-Minute Timer Complete For MAX Reps:

0:00-5:00

600m Row

Remaining Time MAX Clean & Jerks (95/135#)

-1 Minute Rest-

6:00-11:00

600m Row

Remaining Time MAX Clean & Jerks (105/155#)

-1 Minute Rest-

12:00-17:00

600m Row

Remaining Time MAX Clean & Jerks (125/185#)

-1 Minute Rest-

18:00-23:00

600m Row

Remaining Time MAX Clean & Jerks (145/205#)

-1 Minute Rest-

24:00-29:00

600m Row

Remaining Time MAX Clean & Jerks (155/225#)

Accessory (Strength)

8 Minutes To Establish:

1RM Weighted Pullup OR 1RM Max Deficit HSPU

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