Strength

Deadlift

5×5 (Ascending)

4×3 (Ascending)

3×1 (Ascending)

MetCon (Optional)

For Time:

500m Row

4 Minute Rest

500m Row

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MetCon

For Time:

6 Rounds of:

10 Double Unders

10 Pushups

5 Rounds of:

20 Double Unders

12 Pullups

4 Rounds of:

30 Double Unders

14 HSPU

3 Rounds of:

40 Double Unders

16 T2B

2 Rounds of:

50 Double Unders

18 Ring Dips

1 Round of:

60 Double Unders

20 BMU

[50 Minute Time Cap]

Strength

BTN Split Jerk 1-1-1 (Ascending)

Lift

EMOTM 12 Minutes of:

Squat Snatch Wave

MetCon

“Marcus Filly Light Barbell Challenge”

50 Deadlifts (45/65#)

50 Hang Muscle Cleans (45/65#)

50 Push Press (45/65#)

50 Bent Over Row (45/65#)

50 Narrow Grip Floor Press (45/65#)

50 Front Rack Alternating Lunges (45/65#)

[15 Minute Time Cap]

Strength

Front Squat 10×6 @ ~85%

MetCon

EMOTM 8 Minutes of:

2 Rounds of:

4 Wall Balls (W: 14/9 M:20#/10′)

4 Burpees

Strength

EMOTM 15 Minutes of:

Minute 1: 20-30s DB Chest Press

Minute 2: 20-30s DB Arnold Press

Minute 3: 20-30s OH Tricep Extensions

*Repeat 5 Times*

MetCon

“Luck of the Irish”

5 Rounds For Time of:

17 KB Swings (1/1.5 Pood)

17 Knees To Elbows

17 KB SDHP (1/1.5 Pood)

17 Goblet Squats (1/1.5 Pood)

[30 Minute Time Cap]

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