Strength

Front Squat 3×15 (Ascending)

MetCon

4 Rounds For MAX Reps of:

60s Wall Balls (W: 14/10 M: 20#/11′)

60s Deficit Pushups

60s Calories Ski Erg

60s Rope Climbs

60s Rest

Strength/Gymnastics

EMOTM 20 Minutes of:

Odd: 10 Bench Press (75/115#)

Even: [1 RMU + 1 Ring Dip] x2

MetCon

2 Rounds For Time of:

100 Double Unders

75 Air Squats

50 Lateral Box Jump Overs (16/20″)

25 T2B

Strength

Push Jerk 4-4-4 (Ascending)

MetCon

8 Rounds For Time of:

200m Run

8 Pullups

8 HSPU

[30 Minute Time Cap]

MetCon

5 Rounds For Time of:

400m Run

15 DBL DB Snatch (20/35#)

30 Situps

Accessory

5 Sets of:

60s MAX REPS Tire Flips

60s Rest

Lift

EMOTM 20 Minutes (WAVE) of:

Power Snatch + Squat Snatch

MetCon

21-15-9 For Time of:

Calories Assault Bike

KB Swings (1.5/2 Pood)

[10 Minute Time Cap]