Strength

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

*5-10 Ring Pushups AFTER Each Set*

MetCon

2 Rounds For Time of:

200m Farmer Carry (2×35/2×50#)

75 Double Unders

50 Air Squats

25 T2B

Strength

i) Superset 4 Sets (Ascending Weight) of:

2 Snatch Grip Deadlift

6 Weighted Back Extensions

2 Rack Pulls (HEAVY)

6 Weighted Glute Bridge

[Add Weight From Last Week]

ii) OH Holds 5×10-30s (Ascending/HEAVY)

Gymnastics

EMOTM 6 Minutes of:

HSW Practice

MetCon

“LFG”

2 Rounds For Time of:

800m Run

80 Hang Muscle Clean (Bar)

8 Tire Flips

400m Backwards Run

40 Hang Muscle Snatch (Bar)

4 Tire Flips

[50 Minute Time Cap]

Lift

6 Sets (Ascending Weight) of:

Push Press (2) + Split Jerk (2)

MetCon

For Time:

50 Pullups

1 Wall Walk

40 KB Swings (1.5/2 Pood)

2 Wall Walks

30 Box Jump Overs (24/30″)

3 Wall Walks

20 Goblet Walking Lunge Steps (1.5/2 Pood)

4 Wall Walks

10 Burpee RMUs

5 Wall Walks

Strength

Pause Back Squat (5s) 5×3 @ ~55-70%1RM

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU