Strength

4 Sets of:

Seated Strict Press Drop Set (4 Weights)

MetCon

On Every 4th Minute For 5 Sets Complete:

500m Row

*Score = Slowest Time*

Strength

Back Squat 5×4 @ 85%

MetCon

For Time:

100 Clean & Jerks (65/95#)

MetCon

In Teams of 2 Complete For Time:

100 Front Squats (75/115#)

80 S2OH (75/115#)

60 Thrusters (75/115#)

40 Clusters (75/115#)

*On Every 2nd Minute (Starting At 0:00) Perform 1 Synchro Wall Walk*

Lift

Clean 3-3-2-2-1-1 (Ascending)

MetCon

21-15-9 For Time of:

OH Squats (75/115#)

Bar Facing Burpees

[12 Minute Time Cap]

MetCon

15 Rounds of:

2 Bar Muscle Ups

4 Shuttle Sprints (12′)

6 Pistol Squats

4 Shuttle Sprints (12′)

2 SA DB Snatch (50/70#)

-2 Minute Rest-

[45 Minute Time Cap]

*Score = Slowest Time*