Lift

Split Jerk 2-2-2-1-1-1 (Ascending)

Strength

Bent Over Row 3-3-3-3 (Ascending)

MetCon

2 Rounds For Time of:

800m Run

50 Air Squats

50 Pushups

50 Situps

Strength

Front Squat 20-15-10-5 (Ascending)

MetCon

On Every 2nd Minute For 10 Sets Perform:

5 DB Chest Press (35/50#)

5 DB Cleans (35/50#)

5 DB Thruster (35/50#)

Strength

Superset 4 Sets (Ascending Weight) of:

8 Deficit Deadlifts

20 DB Gorilla Rows

MetCon

4 Rounds For Time of:

400m Run

12 T2B

1 Clusters (95/135#)

1 Cluster (105/155#)

1 Cluster (125/185#)

[22 Minute Time Cap]

Strength

i) 4 Sets (Ascending Weight) of:

10 DBL DB Walking Lunge Steps

ii) 4 Sets (Ascending Weight) of:

80′ DBL DB OH Carry

MetCon

For Time:

Buy In: 25 Burpee To Target

3 Rounds of:

50 Double Unders

12 Deficit HSPU

3 Rounds of:

50 Cross Overs

12 Ring Dips

Cash Out: 25 Burpee To Target

MetCon

On A 40-Minute Timer Complete:

0:00-4:00

500m Ski Erg Sprint

4:00-8:00

500m Ski Erg Sprint

8:00-12:00

500m Ski Erg Sprint

12:00-16:00

500m Ski Erg Sprint

16:00-20:00

500m Ski Erg Sprint

20:00-40:00

AMRAP (Teams of 2) of:

4 Shuttle Sprints (40′)

4 KB Deadlifts (1.5/2 Pood)

4 CTB Pullups