Lift

Superset 5 Sets (Ascending Weight) of:

5 Power Rows

5/Side Tempo Bent Over Rows

MetCon

5 Rounds For Time of:

50 Double Unders

30 Air Squats

10 CTB Pullups

Accessory

3 Sets of:

12 GHDSU

12 Plank/Pike (Rower)

Strength

OH Squat 12-12-10-10 (Ascending)

MetCon

Inverted Ladder For Time of:

10 ↓ 1 Bench Press (125/185#)

1 ↑ 10 KB Swings (1.5/2 Pood)

*After Each Round Perform 1 Wall Walk + 1 Chest To Wall HSPU*

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Strength

Back Rack Reverse Lunge 5×10 (Ascending)

Gymnastics

EMOTM 5 Minutes of:

1-3 BMU

MetCon

“Nancy On A Boat”

5 Rounds For Time of:

500m Row

15 OH Squats (65/95#)

[20 Minute Time Cap]

Strength

i) Deadlift 5-5-3-3 (Ascending)

ii) Superset 3 Sets (Ascending Where Possible) of:

5/Side SA SL RDL

10 Supine Grip Bent Over Rows

15 Back Extensions

iii) Bench Press 5-5-3-3 (Ascending)

ii) Superset 3 Sets (Ascending Where Possible) of:

5 Tempo OH Pull Overs

10 Standing Side Lifts

15 Banded Cross Overs

MetCon

0:00-8:00

5 Rounds of:

1 Snatch (85/125#)

3 Box Hops (12/16″)

5 Situps

8:00-16:00

5 Rounds of:

1 Snatch (100/145#)

3 Box Hops (16/20″)

5 Hanging Knee Raises

16:00-24:00

5 Rounds of:

1 Snatch (115/165#)

3 Box Hops (20/24″)

5 V-Ups

24:00-32:00

5 Rounds of:

1 Snatch (125/185#)

3 Box Hops (24/30″)

5 T2B

Accessory

EMOTM 8 Minutes of:

15-30s Handstand Practice