Lift

i) EMOTM 10 Minutes of:

3 Tall Cleans

ii) Block Muscle Cleans 3-3-3 (Ascending)

iii) Block Power Cleans 2-2-2 (Ascending)

iv) Block Squat Cleans 1-1-1-1-1 (Ascending)

Strength

Back Squat 3×[4/5] (Across)

Lift

3 Sets (Across) of:

Push Press [2/3] + Split Jerk [2/3]

MetCon

5 Rounds For Time of:

250m Row

10 Burpee Over Rower

[15 Minute Time Cap]

CLASS STARTS @ 11am!!!

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MetCon

“215 Innocent Children”

Buy In: 215 DUs

21 HSPU

5 Clean & Jerk (95/135#)

21 Burpees

5 Clean & Jerk (95/135#)

21 Box Jumps (20/24″)

5 Clean & Jerk (95/135#)

21 KB Swings (1/1.5 Pood)

5 Clean & Jerk (95/135#)

21 Lunges

5 Clean & Jerk (95/135#)

21 Pullups

5 Clean & Jerk (95/135#)

21 Med Ball Cleans (14/20#)

5 Clean & Jerk (95/135#)

21 T2B

5 Clean & Jerk (95/135#)

Cash Out: 1996m Row

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Strength

Decline Bench Press 8×3 (Ascending)

MetCon

For Time:

50 SA DB Chest Press – R

50 SA DB Chest Press – L

50 Cross Over Skips

40 SA DB Bent Row – R

40 SA DB Bent Row – L

40 Cross Over Skips

30 SA DB Push Press – R

30 SA DB Push Press – L

30 Cross Over Skips

20 Steps SA DB OH Walking Lunge – R

20 Steps SA DB OH Walking Lunge – L

20 Cross Over Skips

10 SA DB Burpee Man Maker – R

10 SA DB Burpee Man Maker – L

10 Cross Over Skips

[W: 35# M: 50#]

Strength

Superset 5 Sets (Ascending Weight) of:

Deficit Deadlift 8-8-8-8-8 (Ascending)

5/Side SL Barbell RDL

15 KB Upright Row

MetCon

EMOTM 20 Minutes of:

Min 1: 10 Calories Assault Bike

Min 2: 8 Box Hops (24/30″)

Min 3: 10 HSPU

Min 4: 4/Side KB Snatch (1/1.5)

Min 5: 8 GHDSU

*Repeat 4 Times*