MetCon

40 Minute AMRAP of:

1500m Ski Erg

80 Med Ball Situps (14/20#)

60 Weighted Box Step Overs (W: 2×35#/20″ M: 2×50#/24″)

40 CTB Pullups

20 Power Cleans (125/185#)

Lift

Split Jerk 2-2-2-2-2 (Ascending)

MetCon

5 Rounds For Time of:

2 Wall Walks

4 SA DB Snatch To Thruster (35/50#)

6 Lateral Burpees

Strength

Back Squat 10×3 (Ascending)

MetCon

For Time:

2000m Row

Strength

Superset 3 Sets (Ascending Weight) of:

8 Strict Press

8 Arnold Press

MetCon

“Dirty Thirty”

30 Box Jumps (20/24″)

30 Jumping Pullups

30 KB Swings (1/1.5 Pood)

30 Lunges

30 Knees To Elbows

30 Push Press (Bar)

30 Good Mornings (Bar)

30 Wall Balls (W: 24/9 M: 20#/10′)

30 Burpees

30 Double Unders

Strength

5 Sets (Ascending Weight) of:

8 Floor Press

12 OH Pulls

MetCon

21-15-9 For Time of:

OH Squats (65/95#)

Wall Balls (W: 14/9 M: 20#/10′)

V-Ups

*60 Double Unders AFTER Each Round*