Strength

Block Press 5-5-5-5-5 (Ascending)

*15 DB Flies After Each Set*

MetCon

CFG Open 20.2

20 Minute AMRAP of:

4 DB Thrusters (35/50#)

6 T2B

24 Double Unders

Strength

Sumo Deadlift 4-4-4-4-4-4 (Ascending)

MetCon

For MAX Reps Compete:

2 Minutes MAX Calories Ski Erg

2 Minutes MAX Reps HSPU

1 Minute Rest

2 Minutes MAX Calories Assault Bike

2 Minutes MAX Reps HSPU

1 Minute Rest

2 Minutes MAX Calories Row

2 Minutes MAX Reps HSPU

MetCon

“Lumberjack 20”

20 Deadlifts (185/275#)

400m Run

20 KB Swings (1.5/2 Pood)

400m Run

20 OH Squats (75/115#)

400m Run

20 Burpees

400m Run

20 CTB Pullups

400m Run

20 Box Hops (20/24″)

400m Run

20 DB Squat Cleans (2×35/2×45#)

400m Run

Lift

i) Snatch Grip Push Jerk 5-5-5-3-3-3-1-1-1 (Ascending)

ii) Snatch Pull 5-5-5-3-3-3-1-1-1 (Ascending)

iii) 5 Sets (Ascending Weight) of:

Snatch Pull (2) + Hang Power Snatch (2) + Snatch Grip Push Jerk (2) + Hang Squat Snatch (2)

Strength

Back Squat [Heavy Triple]

Lift

Push Press (2) + Split Jerk (2) [Heavy Single]

MetCon

For Time:

100 SA DB Snatch (35/50# – Switch Arms Every 5 Reps)

*4×40′ Shuttle Sprints On Every Minute*