Lift

Split Jerk 5-5-5-5-5 (Ascending)

Strength

Superset 4 Sets (Ascending Weight) of:

8 Weighted Glute Bridge

8/Side Bulgarian Lunge

30s Banded Wall Sit

1/Side Turkish Getups

MetCon

For Time:

500m Row

MetCon

On A 40-MInute Timer Complete:

Minute 1:

5 Pullups

10 Double KB Deadlifts (2×1.5 Pood/2×2 Pood)

Remainder Time = Calories Assault Bike

Minute 2:

Rest

Minute 3:

5 T2B

10 Double DB S2OH (2×35/2×50#)

Remainder Time= Calories Ski Erg

Minute 4:

Rest

-Repeat 10 Times-

*Score = Total Accumulated Calories*

Lift

i) Snatch Grip Push Press 4×4 (Ascending)

ii) Hang Power Snatch 4-4-4-2-2-2 (Ascending)

MetCon

On A 14-Minute Timer Complete:

0:00-5:00

4 Rounds of:

10 Power Cleans (65/95#)

10 HSPU

5:00-9:00

3 Rounds of:

8 Power Cleans (95/135#)

8 HSPU

9:00-12:00

2 Rounds of:

6 Power Cleans (125/185#)

6 HSPU

12:00-14:00

1 Round of:

4 Power Cleans (155/225#)

MAX Distance HSW

Strength

Pause Back Squat (5s) 5×5 (Ascending)

MetCon

Inverted Ladder (10↓1/1↑10) For Time of:

Buy In: 50 Calories Cardio (Athlete Choice)

Burpee Box Overs (20/24″)

Thrusters (65/95#)

Cash Out: 50 Calories Cardio (Athlete Choice)

Strength

Superset 4 Sets of:

6 Power Rows (Ascending Weight)

4 Negative Ring Pullups/Rows (10s – False Grip If Applicable)

MetCon

Buy In: 25 T2R

50 SA DB Hang Clean & Jerk – L (35/50#)

100′ SA DB OH Walking Lunge – L (35/50#)

50 SA DB Chest Press – L (35/50#)

50 Crossover Skips

50 SA DB Hang Clean & Jerk – R (35/50#)

50′ SA DB OH Walking Lunge – R (35/50#)

50 SA DB Chest Press – R(35/50#)

50 Crossover Skips

Cash Out: 25 T2R

[35 Minute Time Cap]