Strength

Front Squat 5×10 (Ascending)

MetCon

On Every 4th Minute For 5 Sets Perform:

500m Row

Remaining Time = MAX Bent Over Rows (75/115#)

*Score = Total Bent Over Rows*

Strength

Back Rack Deficit Reverse Lunge 5×10 (Ascending)

MetCon

3 Rounds For Time of:

21 Deficit HR Pushups

15 DB Bench Press (95/135#)

9 Bench Press (50/70#)

Accessory (Core)

50-40-30-20-10

Ab Bicycle

Med Ball Russian Twist (14/20#)

Strength

Deadlift 2-2-2-2-2-2 @ 90%

MetCon

For Time:

30 Calorie Row

[3 Minute Time Cap]

Gymnastics

EMOTM 8 Minutes of:

3-5 Ring Muscle Ups/Ring Muscle Up Drill

MetCon

On Every 2nd Minute For 30 Minutes Perform:

35 Double Unders

15 DB Chest Press (35/50#)

Strength

Push Press 5-5-5-5-5 (Ascending)

MetCon

For Time:

Buy In: 50 Bench Press (65/95#)

21-15-9 of:

Power Snatch (65/95#)

BF Burpees

Cash Out: 50 Bench Press (65/95#)