Lift

Split Jerk 6×3 (Ascending)

MetCon

6 Rounds For Time of:

250m Run

3 BMU

MetCon

For Time:

50 Calorie Row

50 KB Goblet Squats (.5/1 Pood)

50 S2OH (45/65#)

50 Calorie AB

50 KB Swings (1/1.5 Pood)

50 Power Cleans (55/75#)

50 Calorie Ski Erg

50 KB SDHP (1.5/2 Pood)

50 Clean & Jerk (65/95#)

100 Cross Over Skips

100 Backwards Skips

100 Double Unders

[45 Minute Time Cap]

Strength

Front Squat 8×3 (Ascending)

MetCon

2 Rounds For Time of:

40 Wall Balls (W: 14/9 M: 20#/10′)

30 Pullups

20 Burpee Box Overs (20/24″)

Strength

i) Wide Grip Bench Press 6×6 (Ascending)

ii) Superset 3 Sets (Ascending Weight) of:

8 DB Flies

8 OH Pulls

8 Side Lifts

MetCon

“Randy”

For Time:

75 Power Snatches (55/75#)

[12 Minute Time Cap]

MetCon

In Teams Of 2 Complete For Time:

10 Rounds of:

8 Medicine Ball Cleans (14/20#)

8 Deficit Pushups (2×35/2×50# DBs)

10 Rounds of:

8 Calories Ski Erg

8 Hang Power Cleans (95/135#)

10 Rounds of:

8 Pullups

8 Thrusters (55/75#)

10 Rounds of:

8 BF Burpees

8 Deadlifts (95/135#)

10 Rounds of:

8 Medicine Ball Situps (14/20#)

8 Renegade Rows (2×35/2×50#)

*You Go/I Go Style (Round For Round)*

[60 Minute Time Cap]