Strength

Sumo Deadlift 5-5-5-3-3-3 (Ascending)

MetCon

11 Minute AMRAP of:

75 Calorie Row

50 Wall Balls (W: 14/9 M: 20#/10′)

25 Hang Power Snatches (65/95#)

MetCon

10 Rounds of:

6/8 Calories Assault Bike

5×20′ Shuttle Sprints

8 S2OH (75/115#)

5×20′ Shuttle Sprints

-2 Minutes Rest-

*Score = Slowest Time*

Strength

Front Squat 3×12 @ 70%

MetCon

For Time:

400m Run

21 Deadlifts (155/225#)

9 Bar Muscle Ups

400m Run

15 Deadlifts (185/275#)

6 Bar Muscle Ups

400m Run

9 Deadlifts (205/315#)

3 Bar Muscle Ups

Olympic Lifting

i) 5 Sets (Ascending Weight) of:

SG Push Press (2) + OHS (2)

ii) 5 Sets (Ascending Weight) of:

Snatch Balance (4)

iii) 5 Sets (Ascending Weight) of:

Pause Deadlift (1) + Power Snatch (1)

iv) 5 Sets (Ascending Weight) of:

Snatch (1)

Strength

Block Bench Press 6-6-6-4-4-4 (Ascending)

*After Each Set Perform 12 Pushups*

MetCon

3 Rounds For Time of:

400m Run

24 Power Cleans (55/75#)