Strength

Pause Back Squat 8×2 (Ascending – 2s Pause)

MetCon

5 Rounds For Time of:

75 Double Unders

15 KB Swings (1/1.5 Pood)

15 Box Hops (20/24″)

Strength

Superset 3 Sets (Ascending Weight) of:

6 Close Grip Bench Press

8 BB Skull Crushers

10 DB Tricep Kick Backs

MetCon

2 Rounds For Time of:

800m Run

30 DB Chest Press (2×50/2×70#)

30 DB Bent Over Row (2×50/2×70#)

[20 Minute Time Cap]

Accessory (Core)

3 Minute AMRAP of:

T2B/HKR

Strength

Superset 3 Sets (Ascending Weight) of:

6 Seated Strict Press

8 Incline DB Shoulder Raises

10 Incline Prone DB Shoulder Raises

12 Overhead DB Pulls

Gymnastics

EMOTM 8 Minutes of:

1-5 Ring Muscle Ups OR 20-30s RMU Practice Drills

MetCon

14 Minute AMRAP of:

25 Hang Snatches (Bar)

15 Pullups

MetCon

On Every 4th Minute For 10 Sets Perform:

4-8 Calories Assault Bike

8 Shuttle Sprints (16′)

4-8 HSPU/Bench Dips

8 Shuttle Sprints (16′)

4-8 Wall Balls (W:14/9 M: 20#/10′)

8 Shuttle Sprints (16′)

Lift

Split Jerk 5-5-3-3-1-1-1-1 (Ascending)

MetCon

21-15-9 For Time of:

Power Clean (125/185#)

HR Pushups

Accessory (Core)

3 Sets of:

15 GHDSU

30/Side Pike Over Pylon