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

Strength

Front Squat

4×6 @ 60%

4×3 @ 70%

MetCon

For Time:

Buy In: 400m Run/500m Row/500m SE

50-40-30-20-10 of:

Hang DB Snatch (20/35#)

Air Squats

Cash Out: 400m Run/500m Row/500m SE