Lift

8 Minutes To Establish:

4RM Hang Power Clean

MetCon

For Time:

BUY IN: 150 Double Unders

4 Rounds of:

15 Calories Assault Bike

12 Deficit HSPU

9 Thrusters (75/115#)

6 SA DB Snatch (50/70#)

CASH OUT: 10 Turkish Get Ups (Bar)

[30 Minute Time Cap]

Strength

Superset 4 Sets (Ascending Weight) of:

8 Floor Press

12 Tricep Pull Downs

MetCon

On Every 2nd Minute For 10 Sets Perform:

10 Deadlifts (95/135#)

5 BF Burpees

*Score = Slowest Time*

Strength

Front Squat 4×8 @ 75%

MetCon

On Every 3rd Minute For 5 Sets Perform:

300m Row

12 CTB Pullups

3 Squat Snatches (105/155#)

MetCon

i) In Teams of 2 Complete For Time:

20 OTB Wall Balls (14/20#)

100 KB Swings (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

100 KB Goblet Squats (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

100 KB S2OH (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

100 KB Goblet Lunges (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

–Wall Balls Done TOGETHER

–KB Movements: One Partner Works While One Partner Runs 125m

ii) Partner Tuck Jump Pyramid

MetCon

Drop Ladder 10 ↓ 1 For Time of:

DB Chest Press (50/70#)

T2B

Calories Assault Bike

Squat Cleans (65/95#)

***After Each Round Perform (Athlete Choice)***

25 Double Unders OR 1 Wall Walk OR 15′ HSW OR 25′ Bear Crawl

Accessory

Partner Tuck Jump Pyramid