Strength

Sumo Deadlift [5-3-1] x4

*Ascending Weight Each Set*

MetCon

2 Rounds For Time of:

750m Row

30 HSPU

MetCon

In Teams of 2 Complete For Time:

100 Double Unders (Each)

50 Snatches (55/75#)

40 Snatches (65/95#)

30 Snatches (75/115#)

20 Snatches (95/135#)

10 Snatches (105/155#)

100 Double Unders (Each)

10 Thrusters (105/155#)

20 Thrusters (95/135#)

30 Thrusters (75/115#)

40 Thrusters (65/95#)

50 Thrusters (55/75#)

100 Double Unders (Each)

Accessory

EMOTM 8 Minutes of:

Odd: 20/Side Pike Over Pylon

Even: 10/Side Hanging Leg Raise Over Bench

Lift

6 Sets (Ascending Weight) of:

Clean Pull (2) + Low Hang Power Clean + Split Jerk

MetCon

2 Rounds For Time of:

30 SA DB Chest Press (35/50#)

30 SA Hang DB Clean & Jerk (35/50#)

30 Pullups

*Switch Arms After First Round*

Strength

i) Front Squat 3×3 (Heavy/Ascending)

ii) OH Squat 3×6 (Ascending)

MetCon

For Time:

150 Calories Assault Bike

*On Every 2nd Minute Starting At 0:00 Complete 1 Wall Walk*

[25 Minute Time Cap]

Strength

Front Rack Reverse Lunge 10-10-8-8-6-6 (Ascending)

MetCon

10 Rounds For Time of:

1 BMU

3 Power Snatches (75/115#)

5 Wall Balls (W: 14/9 M: 20#/10′)

Accessory

2 Minute Plank (Hands)

-2 Minute Rest-

2 Minute Plank (Elbows)