Strength

Back Squat [5-3-1] x4 (Ascending)

MetCon

[15-12-9] x2 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Burpee To Target

Strength

i) Close Grip Bench Press 5-5-5-5 (Ascending)

ii) Wide Grip Bench Press 5-5-5-5 (Ascending)

MetCon

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

Double Unders

*10 HSPU After Each Set On The Descent*

*10 Pullups After Each Set On The Ascent*

Strength

Sumo Deadlift 6-6-6-6 (Ascending)

*5/Side SL KB RDL After Each Set*

MetCon

For Time:

20 Calorie Assault Bike

10 Hang Power Clean & Jerks (95/135#)

50 Air Squats

50 Lunge Walk Steps

20 Calorie Assault Bike

10 Hang Power Clean & Jerks (105/155#)

50 Air Squats

50 Lunge Walk Steps

20 Calorie Assault Bike

10 Hang Power Clean & Jerks (125/185#)

50 Air Squats

50 Lunge Walk Steps

[25 Minute Time Cap]

MetCon

On A 50 Minute Timer Complete:

0:00-20:00

EMOTM of:

1 Wall Walk

3 T2B

5 SA DB Snatch (35/50# – Alternate Arms Every Round)

20:00-50:00

For Time:

5000m Row

Lift

Snatch 5-3-3-2-2-1-1-1 (Ascending)

MetCon

5 Rounds of:

15 KB Swings (1/1.5 Pood)

15 Box Hops (20/24″)

15 Deadlifts (95/135#)