Strength

Bench Press 1RM

MetCon

5 Rounds For Time of:

9 Deadlifts (185/275#)

3 Ring Muscle Ups

Lift

Clean & Jerk 1-1-1-1-1-1-1-1 (Ascending)

Gymnastics

EMOTM 8 Minutes of:

3-6 Deficit HSPU/PU (Increase Deficit As Needed)

MetCon

i) 21-18-15-12-9-6-3 For Time of:

Burpees

Calorie Row

ii) 75 Pullups

*On Every Minute [Starting @ 0:00] Perform 8 S2OH (55/75#)*

Accessory (Core)

EMOTM 12 Minutes of:

Odd: 12 Reverse Hypers

Even: 5 Med Ball Keg Toss (Outside – 20#/30#)

Lift

TnG Snatch 3-3-3-2-2-2-2 (Ascending)

MetCon

6 Sets of:

30s MAX EFFORT Assault Bike

120s Rest

Strength

Front Squat [6-4-2] x3 (Ascending)

MetCon

9 Minute AMRAP of:

10 SA DB Snatch (50/70#)

35 Double Unders