Strength

Front Squat 3×12 @ 70%

MetCon

For Time:

400m Run

21 Deadlifts (155/225#)

9 Bar Muscle Ups

400m Run

15 Deadlifts (185/275#)

6 Bar Muscle Ups

400m Run

9 Deadlifts (205/315#)

3 Bar Muscle Ups

Olympic Lifting

i) 5 Sets (Ascending Weight) of:

SG Push Press (2) + OHS (2)

ii) 5 Sets (Ascending Weight) of:

Snatch Balance (4)

iii) 5 Sets (Ascending Weight) of:

Pause Deadlift (1) + Power Snatch (1)

iv) 5 Sets (Ascending Weight) of:

Snatch (1)

Strength

Block Bench Press 6-6-6-4-4-4 (Ascending)

*After Each Set Perform 12 Pushups*

MetCon

3 Rounds For Time of:

400m Run

24 Power Cleans (55/75#)

Strength

EMOTM 12 Minutes (Ascending Weight) of:

3 Push Press

MetCon

14 MInute AMRAP of:

8 HSPU

8 V-Ups OR GHDSU

8 Ring Dips

8 T2B

MetCon

In Teams Of 2 Complete For Time:

50 Double Unders

1 Wall Walk

100 Deadlifts (95/135#)

50 Double Unders

1 Wall Walk

100 KB Swings (1/1.5 Pood)

50 Double Unders

1 Wall Walk

100 Burpees

50 Double Unders

1 Wall Walk

100 Wall Balls (W: 14/9 M: 20#/10′)

50 Double Unders

1 Wall Walk

100 Med Ball Step Ups (W: 14/20 M: 20#/24″)

Accessory

5 Sets of:

MAX TIME Weighted Plank (Elbows 60/90#)