Strength

Back Squat [7-5-3] x3 @ 65%

MetCon

For Time:

1000m Row

60 Hang Muscle Snatches (Bar)

20 Burpee Box Overs (20/24″)

Strength

i) 5 Sets of:

60s MAX Reps Bench Press (105/155#)

–120s Rest–

ii) 3 Sets of:

60s MAX Reps Ring Dips

–60s Rest–

MetCon

In Teams Of 2 Complete A 20 Minute AMRAP of:

4 Hang Squat Snatch (95/135#)

8 BF Burpees

4 Power Snatch (105/155#)

8 T2B

Lift

i) Snatch Grip Deadlift 6×3 (Ascending)

ii) Snatch Grip Push Press 5×5 (Ascending)

MetCon

21-15-9 For Time of:

Calories Assault Bike

Thrusters (55/75#)

MetCon

20 Rounds For Time of:

1 Wall Walk

3 Weighted Box Step Overs (W: 20/35 M: 24″/50#)

5 Power Cleans (95/135#)

14 Double Unders

Lift

Split Jerk

2×2 @ 55%

4×1 @ 65%

4×1 @ 75%

MetCon

5 Rounds For Time of:

15 Calorie Row

10 Wall Balls (W: 14/9 M: 20#/10′)

5 Pullups