Strength

Deadlift 15-15-10-5-5 (Ascending)

Lift

EMOTM 10 Minutes of:

Power Snatch + High Hang Squat Snatch + Snatch Balance/Drop (2)

MetCon

12 Minute AMRAP of:

250m Row

12 KB Swings (1/1.5 Pood)

6 CTB Pullups

Strength

EMOTM 20 Minutes of:

Minute 1-5: 4 Front Squats

Minute 6-10: 3 Front Squats

Minute 11-15: 2 Front Squats

Minute 16-20: 1 Front Squat

MetCon

Drop Ladder 10↓1 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Shuttle Sprints (40′)

Burpees

Bench Press (95/135#)

Strength

i) 5 Sets of:

60s MAX Reps Bicep Curls (45/65#)

60s Rest

ii) 5 Sets of:

60s MAX Reps Skull Crushers (45/65#)

60s Rest

MetCon

In Teams of 2 Complete A 20-Minute AMRAP of:

2 BMU

4 SA Hang DB Clean & Jerk (50/70#)

6 Hollow Rocks

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Lift

5 Sets (Ascending Weight) of:

4 Push Press + 2 Split Jerk

Strength

3 Sets (Ascending Weight) of:

10 SA OH Walking Lunge Steps (Per Side)

MetCon

4 Rounds For Time of:

25 Calories Assault Bike

50 Air Squats

MetCon

In Teams of 2 Complete 60 Rounds For Time of:

1 Wall Walk

1 Deadlift (245/365#)

1 Strict Deficit HSPU

1 Cluster (125/185#)