Strength

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

MetCon

21-15-9 For Time of:

T2B

KB Swings (1.5/2 Pood)

Lift

5 Sets (Ascending Weight) of:

Front Squat (2) + Split Jerk

MetCon

2 Rounds For MAX REPS of:

4 Minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

Immediately Into…

6 Minute AMRAP of:

12 Box Hops (20/24″)

6 Thrusters (65/95#)

6 Bar Facing Burpees

*2 Minutes Rest Between Rounds*

Strength

Back Squat 10-10-10-10 (Ascending)

Lift

Snatch 1-1-1-1-1-1-1-1 (Ascending)

MetCon

i) 5 Rounds of:

2 Minute AMRAP:

3 S2OH (75/115#)

3 HR Pushups

-1 Minute Rest-

ii) 4 Rounds of:

3 Minute AMRAP of:

5 Power Cleans (75/115#)

5 Calories Assault Bike

-1 Minute Rest-

iii) 3 Rounds of:

4 Minute AMRAP of:

7 Thrusters (75/115#)

14 Double Unders

-1 Minute Rest-

Odd Objects

i) 400m Empty Sled Pull w/ Farmer Carry

ii) 400m Weighted Wheel Barrow Push

iii) 400m Tire Roll

iv) EMOTM 8 Minutes of:

30s Battle Rope Slams

Accessory (Core)

i) 5 Sets of:

60s Weighted Plank

60s MAX Reps Situps

60s Rest