Strength

i) Superset 5 Sets (Ascending Weight) of:

6 Seated Strict Press

12 Front Raises

ii) Superset 5 Sets of:

5 Deadlifts @ ~80%

5/Side Single Leg KB RDL

MetCon

5 Rounds For MAX Reps of:

60s Calories Ski Erg

60s Wall Balls (W: 14/9 M: 20#/10′)

60s BMU/CTB/Pullups/Jumping Pullups

60s Hang Power Snatch (55/75#)

60s Bar Facing Burpees

60s Rest

Accessory (Core)

6 Sets (Ascending Weight) of:

40s Weighted Plank

Lift

Split Jerk 3-3-2-2-2-1-1-1 (Ascending)

MetCon

CrossFit Games Open 18.1

20 Minute AMRAP of:

8 T2B

10 DB Hang Clean & Jerk (35/50#)

14 Calorie Row

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Strength

6 Sets of:

60s MAX Reps Back Squat (155/225#)

-120s Rest-

MetCon

On Every 3rd Minute For 6 Sets Perform:

15 KB Swings (1.5/2 Pood)

15 Box Hops (24/30″)

MetCon

“Badger”

3 Rounds For Time of:

30 Squat Cleans (65/95#)

30 Pullups

1000m Row