Lift

i) EMOTM 10 Minutes of:

2 Tall Split Jerks

ii) EMOTM 10 Minutes of:

2 Tall Squat Cleans

iii) EMOTM 10 Minutes of:

2 Clean & Jerks

Accessory (Core)

3 Sets of:

15 GHDSU

15 Plank To Pike (Exercise Ball)

60s Plank (Elbows)

Strength

i) Superset 4 Sets (Ascending Weight) of:

10 VMO Squats

10 Alternating DB Bicep Curls

ii) Superset 4 Sets (Ascending Weight) of:

10/Side Split Squats

10 DB OH Tricep Extensions

MetCon

6 Minute AMRAP of:

5 Calories Assault Bike

5 T2B

Strength

i) Seated Strict Press 6-6-6-6 (Ascending)

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

MetCon

8 Minute AMRAP of:

1 Wall Walk

8 Box Jump Overs (16/20″)

2 Wall Walks

6 Box Jump Overs (20/24″)

3 Wall Walks

4 Box Jump Overs (24/30″)

Strength

Front Squat 7×1 (Ascending)

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

Strength

i) Bench Press 5-5-5-5-5 (Ascending)

ii) Power Rows 5-5-5-5-5 (Ascending)

MetCon

15 Minute AMRAP of:

50 DUs

10 SA DB Snatches (35/50#) – R

10 SA DB Thrusters (35/50#) – R

50 DUS

10 SA DB Snatches (35/50#) – L

10 SA DB Thrusters (35/50#) – L