Strength

Superset 6 Sets of:

3 Snatch Grip Deadlifts

3 Wide Grip Bench Press

MetCon

10 Rounds For Time of:

24 DUs

6 Pullups

4 Wall Balls (W: 14/10 M: 20#/11′)

[20 Minute Time Cap]

MetCon

In Teams of 2 Complete For Time:

2000m Row

100 KB Swings (1.5/2 Pood)

1000m Ski Erg

75 KB SDHP (1/1.5 Pood)

2000m Row

50 KB Goblet Squats (1.5/2 Pood)

1000m Ski Erg

25 KB Turkish Get Ups (1/1.5 Pood)

[55 Minute Time Cap]

Lift (Mechanics)

EMOTM 12 Minutes of:

High Hang Squat Clean (2) + Tall Split Jerk (2)

MetCon

On Every 5th Minute For 4 Sets Perform:

15 Calories Assault Bike

12 T2B

9 Burpee Box Overs (20/24″)

6 Strict HSPU

Strength

OH Squat 8-8-8-4-4-4 (Ascending)

MetCon

4 Rounds For Time of:

400m Run

25 Hang Muscle Snatch (Bar)

25 Supermans

[24 Minute Time Cap]

Strength

Front Rack Forward Lunge 5×10 (Ascending)

MetCon

For Time:

150 Cross Over Skips

30 HSPU

5 Burpee RMU + Ring Dip

150 Double Unders

30 HSPU

5 Burpee RMU + Ring Dip