Strength

Sumo Deadlift 3-3-3-1-1-1 (Ascending)

MetCon

For Time:

40 Calories Assault Bike

40 KB Swings (1.5/2 Pood)

40 Burpees

Strength

Pause OH Squat 10×1 (10s Pause)

MetCon

EMOTM 20 Minutes of:

Odd: 10-15 Calorie Row

Even: “Cindy”

AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

Lift

Split Jerk 3-3-3-3-3 (Ascending)

MetCon

Rx

5-4-3-2-1 For Time of:

BMU

Squat Snatch (115/165#)

Scaled

10-8-6-4-2 For Time of:

CTB Pullups (Banded/Jumping)

Snatch (Any Style – 65/95#)

Strength

Superset 4 Sets of:

8 Deficit Deadlifts

12 DB Gorilla Rows

30s Monk Plank

MetCon

8 Minute AMRAP of:

10 Box Hops (20/24″)

10 KB Swings (1/1.5 Pood)

10 Goblet Lunges (1/1.5 Pood)

MetCon

In Teams of 2 Complete For Time:

2 Rounds of:

100 Wall Balls (W: 14/9 M: 20#/10′)

75 Calories Assault Bike

50 Pullups

2 Rounds of:

100 DB Chest Press (35/50#)

75 Calories Ski Erg

50 T2B

[55 Minute Time Cap]