MetCon

On Every 7th Minute For 5 Sets Complete:

1000m Row

20 KB Swings (1.5/2 Pood)

*MAX Double Unders OR Cross Overs With Remaining Time*

Accessory

6 Sets of:

20s Weighted Decline Plank (Hands)

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#)