Lift

i) EMOTM 8 Minutes of:

5 SG Push Press

ii) EMOTM 8 Minutes of:

15s Pause OH Squat

iii) EMOTM 8 Minutes of:

5 SOTS Press

iv) EMOTM 8 Minutes of:

3-Position Power Snatch

v) EMOTM 8 Minutes of:

2-Position Squat Snatch

MetCon

On A 29-Minute Timer Complete For MAX Reps:

0:00-5:00

600m Row

Remaining Time MAX Clean & Jerks (95/135#)

-1 Minute Rest-

6:00-11:00

600m Row

Remaining Time MAX Clean & Jerks (105/155#)

-1 Minute Rest-

12:00-17:00

600m Row

Remaining Time MAX Clean & Jerks (125/185#)

-1 Minute Rest-

18:00-23:00

600m Row

Remaining Time MAX Clean & Jerks (145/205#)

-1 Minute Rest-

24:00-29:00

600m Row

Remaining Time MAX Clean & Jerks (155/225#)

Accessory (Strength)

8 Minutes To Establish:

1RM Weighted Pullup OR 1RM Max Deficit HSPU

Strength

Deadlift 6×2 (Ascending)

MetCon

2 Rounds For Time of:

40 Wall Balls (W: 14#/10′ M: 20#/11′)

30 KB Swings (1.5/2 Pood)

20 Deficit HR Pushups

Strength

EMOTM 20 Minutes Perform:

Minutes 1-5: 4 Back Squats (Across)

Minutes 6-10: 3 Back Squats (Across)

Minutes 11-15: 2 Back Squats (Across)

Minutes 16-20: 1 Back Squat (Across/Ascending)

MetCon

50-40-30-20-10 For Time of:

Hang Snatch (Bar)

*After Each Round Perform 10 Lateral Burpees*

Strength

i) Incline Bench Press 5-5-5-3-3-3 (Ascending)

ii) Incline Bench Flies 10-10-10 (Ascending)

MetCon

7 Rounds For Time of:

7 T2B/HKR

7 Front Squats (Rx: 95/135# Sc: 65/95#))

7 V-Ups/Situps

[17 Minute Time Cap]

Accessory

EMOTM 6 Minutes of:

10 Handstand Shoulder Taps (5/Side)