Strength

5 Sets (Ascending Weight) of:

5 Pause (5s) VMO Back Squats

MetCon

40 Deadlifts (105/155#)

40 HR Pushups

30 Deadlifts (125/185#)

30 HR Pushups

20 Deadlifts (155/225#)

20 HR Pushups

10 Deadlifts (185/275#)

10 HR Pushups

Technique & Movement

Ring Muscle Ups

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Functional Fitness

“Lumberjack 20” (On A Boat)

For Time:

20 Deadlifts (185/275#)

500m Row

20 KB Swings (1.5/2 Pood)

500m Row

20 OH Squats (75/115#)

500m Row

20 Burpees

500m Row

20 CTB Pullups

500m Row

20 Box Jumps (20/24″)

500m Row

20 DB Squat Cleans (2×35/2×45#)

500m Row

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Olympic Lifting

i) EMOTM 20 Minutes of:

1 Power Clean (155/225#)

ii) EMOTM 20 Minutes of:

1 Jerk (155/225#)

Strength

Superset 2x [15-10-5] of:

Bench Press

Bent Over Row

MetCon

3 Rounds For Time of:

20 HSPU

20 Wall Balls (W: 14/9 M: 20#/10′)

Strength

Deadlift 1-1-1-1-1-1-1-1 @ 90%

MetCon

For Time:

30 Calories Ski Erg

[3 Minute Time Cap]

MetCon

“The Basics”

For Time:

500 Double Unders

400 Situps

300 Air Squats

200 Pushups

100 Pullups

-10 Burpees Every 5th Minute Starting At 0:00-

*Partition As Needed*

[50 Minute Time Cap]