Strength

Deadlift 2-2-2-2-2-2 @ 90%

MetCon

For Time:

30 Calorie Row

[3 Minute Time Cap]

Gymnastics

EMOTM 8 Minutes of:

3-5 Ring Muscle Ups/Ring Muscle Up Drill

MetCon

On Every 2nd Minute For 30 Minutes Perform:

35 Double Unders

15 DB Chest Press (35/50#)

Strength

Push Press 5-5-5-5-5 (Ascending)

MetCon

For Time:

Buy In: 50 Bench Press (65/95#)

21-15-9 of:

Power Snatch (65/95#)

BF Burpees

Cash Out: 50 Bench Press (65/95#)

Strength

5 Sets (Ascending Weight) of:

5 Pause (5s) VMO Back Squats

MetCon

40 Deadlifts (105/155#)

40 HR Pushups

30 Deadlifts (125/185#)

30 HR Pushups

20 Deadlifts (155/225#)

20 HR Pushups

10 Deadlifts (185/275#)

10 HR Pushups

Technique & Movement

Ring Muscle Ups

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Functional Fitness

“Lumberjack 20” (On A Boat)

For Time:

20 Deadlifts (185/275#)

500m Row

20 KB Swings (1.5/2 Pood)

500m Row

20 OH Squats (75/115#)

500m Row

20 Burpees

500m Row

20 CTB Pullups

500m Row

20 Box Jumps (20/24″)

500m Row

20 DB Squat Cleans (2×35/2×45#)

500m Row

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Olympic Lifting

i) EMOTM 20 Minutes of:

1 Power Clean (155/225#)

ii) EMOTM 20 Minutes of:

1 Jerk (155/225#)