Strength

5 Sets (Ascending Weight) of:

8 Barbell Shrugs

8 Seated DB Flies

8 KB Gorilla Rows

MetCon

3 Rounds For Time of:

21 Hang Squat Cleans (65/95#)

15 Bench Press (105/155#)

9 Devils Press (2×20#/2×35#)

[20 Minute Time Cap]

Lift

i) Hang Muscle Snatch 4×3 (Ascending)

ii) Power Snatch 4×3 @ 75%

Strength

Seated Strict Press 3×10 (Ascending)

MetCon

14 Minute AMRAP of:

10 DB Hang Clean & Jerk (50/70#)

10 HSPU

10 SDHP (65/95#)

MetCon

On Every 5th Minute For 10 Sets Perform:

8 Calories Ski Erg

8 Deadlifts (95/135#)

8 Box Hops (16/20″)

8 Shuttle Sprints (30′)

8 Pullups

25 Double Unders

Lift

i) Power Clean 5×2 @ 80%

ii) Split Jerk 3×3 @ 75%, 3×1 @ 80%

MetCon

8 Minute AMRAP of:

6 Calories Assault Bike

6 T2B

6 Goblet Lunges (1/1.5 Pood)

Strength

Back Squat [5-3-1] x3 @ 85%

MetCon

11 Minute AMRAP of:

60 Calorie Row

60 Wall Balls (W: 14/9 M: 20#/10′)

60 KB Swings (1/1.5 Pood)

MAX Reps RMUs