Lift

Split Jerk 3-3-3-2-2-1-1-1 (Ascending)

MetCon

50 Wall Balls (W: 14/9 M: 20#/10′)

40 Pistol Squats

30 Power Cleans (95/135#)

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

10 Devil’s Press (2×35/2×50#)

Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

5 Rounds For Time of:

500m Row

21 KB Swings (1/1.5 Pood)

12 Pullups

[25 Minute Time Cap]

Strength

Bench Press 10-8-6-4-2 (Ascending)

MetCon

30-20-10 For Time of:

T2B

DB Front Squats (35/50#)

*After Each Round Perform 100 Double Unders*

Strength

i) Push Press 10-8-6-4-2 (Ascending)

ii) Deadlift 10-8-6-4-2 (Ascending)

MetCon

6 Minute AMRAP of:

8 KB SDHP (1/1.5 Pood)

4 Strict HSPU

MetCon

On A 32-Minute Timer Complete:

0:00-5:00

AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

5:00-6:00

Rest

6:00-26:00

On Every 2nd Minute For 10 Sets Perform:

1 Rope Climb

5 Calories Assualt Bike

5 Deadlifts (155/225#)

5 Box Hops (24/30″)

5 Shuttle Sprints (30′)

26:00-27:00

Rest

27:00-32:00

AMRAP of:

5 Pullups

10 Pushups

15 Air Squats