Strength

Push Press 6-6-6-4-4-4 (Ascending)

MetCon

5 Rounds For Time of:

400m Run

12 Pullups

12 HSPU

[25 Minute Time Cap]

Strength

On Every 3rd Minute Complete AMRAP of:

60s Back Squats @ 95/135#

60s Back Squats @ 125/185#

60s Back Squats @ 155/225#

60s Back Squats @ 175/255#

60s Back Squats @ 185/275#

MetCon

Inverted Ladder For Time of:

10 ↓ 1 Hang Power Cleans (105/155#)

1 ↑ 10 Bar Facing Burpees

Strength

Sumo Deadlift 5-5-5-3-3-3 (Ascending)

MetCon

For Time:

50 T2B

40 Calories Ski Erg (Damper 10)

30 KB Swings (1.5/2 Pood)

20 SA Burpee Deadlifts (1.5/2 Pood)

10 Turkish Getups (1/1.5 Pood)

Lift

Squat Clean 3-3-3-2-2-2 (Ascending)

Strength

i) EMOTM 10 Minutes of:

10 DB Chest Press (35/50#)

i) EMOTM 10 Minutes of:

10 DB Bent Over Row (35/50#)

Accessory

21-15-9 of:

Med Ball Situps

Med Ball Russian Twists (Per Side)

Ab Bicycle (Per Side)

MetCon

EMOTM 40 Minutes of:

Minute 1: 60′ Farmer Carry + 5 DB Cleans (35/50#)

Minute 2: 125m Row

Minute 3: 60′ Front Rack Carry + 5 DB S2OH (35/50#)

Minute 4: 8/10 Cal AB

Accessory

EMOTM 8 Minutes of:

20-30s Handstand Practice