Strength

i) Snatch Grip Deadlift 3×3 (Ascending)

ii) Deficit Deadlift 3×8 (Ascending)

Lift

Squat Snatch 4×2 (Ascending)

MetCon

For Time:

20-18-16-14-12-10-8-6-4-2

Calories Assault Bike

10-9-8-7-6-5-4-3-2-1

T2B

Strength

i) DB Walking Lunge 3×20 (Ascending)

ii) SA DB Push Press 4×8 (Per Side/Ascending)

MetCon

11-Minute AMRAP of:

100 Double Unders

30 Pullups

75 Double Unders

20 CTB Pullups

50 Double Unders

10 BMU

Accessory

4 Sets (Ascending Weight) of:

30s Weighted Plank

MetCon

For Time:

Buy In: 50 Bench Press (75/115#)

“Michael”

3 Rounds of:

800m Run

50 Back Extensions

50 Situps

Cash Out: 50 Bench Press (75/115#)

---

Lift

6 Sets of:

Clean High Pull (2) + Squat Clean + Split Jerk

MetCon

3 Rounds For Time of:

21 Wall Balls (W: 14/9 M: 20#/10′)

15 HSPU

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

-1 Minute Rest-

Strength

i) Back Squat 3×5 (Heavy/Ascending)

ii) OH Squat 3×6 (Ascending)

MetCon

For Time:

150 Calories Ski Erg

*On Every 2nd Minute Starting At 0:00 Complete 2 Devil’s Press (35/50#)*