Strength

i) Push Press 8-8-6-6 (Ascending)

ii) Seated Alternating DB Strict Press 4×12

MetCon

6 Rounds For Time of:

300m Row

8 Deadlifts (155/225#)

8 Weighted Box Step Ups (W: 20/2×35# M:24″/2×50#)

[27 Minute Time Cap]

Strength

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

MetCon

2 Rounds of:

150 Double Unders

30 Hang Power Snatch (75/115#)

30 HSPU

[20 Minute Time Cap]

Strength

Superset 5 Sets (Ascending Weight) of:

8 Supinated Grip Bent Over Rows

1 Weighted Chin Up

MetCon

50 Double Unders

50 Situps

40 Double Unders

40 Hanging Knee Raises

30 Double Unders

30 V-Ups

20 Double Unders

20 T2B

10 Double Unders

10 GHDSU

Accessory

5 Sets of:

20s Weighted Plank (Hands)

Lift

i) TnG Hang Snatch Pulls 3×10 (Ascending)

ii) EMOTM 12 Minutes of:

3-Position Squat Snatch

MetCon

For Time:

500m Ski Erg

40 Wall Balls (W: 14/9 M: 20#/10′)

500m Ski Erg

30 Wall Balls (W: 14/9 M: 20#/10′)

500m Ski Erg

20 Wall Balls (W: 14/9 M: 20#/10′)

500m Ski Erg

10 Wall Balls (W: 14/9 M: 20#/10′)

[25 Minute Time Cap]

MetCon

20 Rounds For Time of:

2 Wall Walks

2 Hang Power Clean & Jerk (125/185#)

4 Box Hops (24/30″)

4 Pistol Squats

[45 Minute Time Cap]