Strength

Sumo Deadlift 3-3-3-1-1-1 (Ascending)

MetCon

Drop Ladder 10↓1 For Time of:

HSPU

*1 Wall Walk AFTER Each Round*

Strength

1×20 Front Squat @ 50%

2×15 Front Squat @ 60%

MetCon

27-21-15-9 For Time of:

OH Squats (75/115#)

CTB Pullups

[25 Minute Time Cap]

Technique & Movement – Clean & Jerk

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MetCon

In Teams of 2 Complete For Time:

500m Row

50 Burpee Box Hops (16/20″)

500m Row

50 Deadlifts (125/185#)

500m Row

100 Pushups

500m Row

50 Deadlifts (125/185#)

500m Row

50 Burpee Box Hops (16/20″)

500m Row

Accessory

i) Partner Pyramid Shuttle Sprints

ii) Weighted Plank

Strength

EMOTM 10 Minutes of:

10 Bent Over Rows (75/115#)

MetCon

On A 16 Minute Timer Perform:

0:00-2:00

MAX Reps Wall Balls (W: 14/9 M: 20#/10′)

2:00-14:00

AMRAP of:

35 DUs

12 SA Hang DB Snatch (35/50#)

14:00-16:00

MAX Reps Wall Balls (W:14/9 M: 20#/10′)

Strength

Strict Press 8-8-6-6-4-4 (Ascending)

*5 Strict Pullups AFTER Each Set*

MetCon

5 Rounds of:

3 Minute AMRAP of:

1 Power Snatch (95/135#)

3 Bar Facing Burpees

5 Calories Assault Bike

-1 Minute Rest-