Lift

4 Sets (Ascending Weight/Max Load) of:

3 Cleans + 2 Front Squats + 1 Jerk

[15 Minute Time Cap]

MetCon

150 DB S2OH (2×35#/2×50#)

[10 Minute Time Cap]

Gymnastics

EMOTM 10 Minutes of:

20-30s HSW Practice

MetCon

20 Rounds For Time of:

1 Rope Climb

2 Power Snatch (95/135#)

3 Box Hops (24/30″)

4 Pistol Squats

[30 Minute Time Cap]

Accessory (Core)

3 Sets of:

15 GHD Situps

30/Side Pike Over Pylon

Strength

5 Sets of:

10 Steps DB Walking Lunge + 10 DB Shrugs

MetCon

For Time:

25 Strict Pullups

50 Ring Rows

75 Bent Over Rows (55/75#)

100 Calorie Row

Strength

Front Squat 4×15 @ 55%

MetCon

10 Rounds of:

4/6 Calorie Assault Bike

4 Tuck Jumps

3×25′ Shuttle Run

4 SA DB Snatch (35/50#)

3×25′ Shuttle Run

4 Burpees

3×25′ Shuttle Run

-90s Rest-

MetCon

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

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