Lift

i) EMOTM 10 Minutes of:

3 SG Strict Press + 3 OH Squats

ii) EMOTM 10 MInutes of:

3 SOTS Press

iii) EMOTM 10 Minutes of:

3 Snatch Drop

iv) Tall Snatch 5×3 (Ascending)

Strength

Push Press 3×8 (Ascending)

MetCon

Complete The Following:

0:00-5:00

AMRAP of:

5 Calories Assault Bike

5 Burpee To Plate

5:00-25:00

AMRAP of:

4 Weighted Lunges (2×35/2×50#)

6 Pullups

24 Double Unders

25:00-30:00

AMRAP of:

5 Calories Assault Bike

5 Burpee To Plate

Strength

i) Block Bench Press 6×1 (Ascending)

ii) Power Rows 8-8-6-6-4-4 (Ascending)

MetCon

21 Calorie Row (Damper 10)

21 KB Swings (1.5/2 Pood)

5 Wall Walks

15 Calorie Row (Damper 10)

15 KB Swings (1.5/2Pood)

3 Wall Walks

9 Calorie Row (Damper 10)

9 KB Swings (1.5/2 Pood)

1 Wall Walk

Strength

“Back Squat Wave”

EMOTM 20 Minutes of:

2 Back Squats

MetCon

10-Minute AMRAP of:

1 Power Snatch (105/155#)

1 RMU

2 Power Snatch (105/155#)

2 RMU

3 Power Snatch (105/155#)

3 RMU

Etc…

Accessory

EMOTM 8 Minutes of:

20-30s HSW Practice

Strength

i) Pause Back Squat (10s) 5×1 (Ascending)

ii) Standing DB Bent Over Row 3×8 (Ascending)

iii) Weighted Pullup 5×1 (Ascending)

MetCon

For Time:

8 Rounds For Time of:

12 Wall Balls (W: 14/9 M: 20#/10′)

8 T2B

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