Lift

EMOTM 12 Minutes of:

3-Position Power Clean

Strength

Seated Strict Press 7-7-5-5-3-3 (Ascending)

MetCon

65 Calories Assault Bike

40 HSPU

25 Squat Snatches (95/135#)

Strength

Back Squat 6×3 (Ascending)

MetCon

For Time:

65 Wall Balls (W: 14/9 M: 20#/10′)

40 CTB Pullups

25 Squat Cleans (105/155#)

Strength

Back Rack Walking Lunge 5×10 (Ascending)

MetCon

3 Rounds For MAX Reps of:

60s Back Squats (95/135#)

60s T2B

60s Box Jump Overs (20/24″)

60s DB Chest Press (35/50#)

60s Double Unders

60s Rest

Accessory

EMOTM 6 Minutes of:

3 Strict Pullups

10′ HSW

Strength

Deadlift 2-2-2-2-2-2 (Ascending)

Lift

Split Jerk 4-4-4 (Ascending)

MetCon

8-Minute AMRAP of:

1 RMU + 1 Ring Dip

1 Power Clean (155/225#)

MetCon

i) On Every 4th Minute For 10 Sets Perform:

6 Calories Ski Erg

12 Air Squats

6 Shuttle Sprints (30′)

12 Hang Power Snatch (45/65#)

6 Shuttle Sprints (30′)

12 Lateral OTB Jumps

6 Shuttle Sprints (30′)

ii) Complete 1 Set of:

MAX Reps BMU OR MAX Reps CTB Pullups OR MAX Reps Pullups/Banded Pullups