Lift

15 Minutes To Establish:

3RM Hang Squat Snatch

MetCon

For Time:

3000m Row

300 Double Unders

30 Burpee Box Overs (20/24″)

Strength

Back Squat

[3-5-7] @ 60%

[2-4-6] @ 70%

[1-3-5] @ 80%

MetCon

7 Rounds For Time of:

7 T2B

7 S2OH (105/155#)

7 Double DB Snatch (2×35/2×50#)

Strength

i) Bent Over Row 8-8-6-6 (Ascending)

ii) Bent Over Alternating DB Bent Row 4×12 (Ascending)

MetCon

For Time:

50 Pullups/Ring Rows

40 Thrusters (65/95#)

30 CTB Pullups/Pullups/Jumping Pullups/Banded Pullups

20 Thrusters (75/115#)

10 BMU/Jumping BMU/Jumping CTB Pullups/Banded CTB Pullups

[24 Minute Time Cap]

Lift

15 Minutes To Establish:

5RM Hang Power Clean

MetCon

21-15-9 For Time of:

Bench Press (115/165#)

KB SDHP (1.5/2 Pood)

BF Burpees

MetCon

10 Rounds For Time of:

2 Burpee Ring Muscle Ups

2 Back Squats (185/275#)

8 Calories Assault Bike

8 Calories Ski Erg