Lift

Hang Power Clean 10-10-10 (Ascending)

MetCon

3 Rounds For MAX Reps of:

60s Calories Ski Erg

60s Bench Press (55/75#)

60s Wall Balls (W:14/9 M: 20#/10′)

60s Box Hops (16/20″)

60s Hang Alternating DB Snatch (20/35#)

60s Rest

Lift

Squat Snatch 3-3-2-2-1-1 (Ascending)

MetCon

2 Rounds For Time of:

35 KB Swings (1/1.5 Pood)

75 Double Unders

35 KB SDHP (1/1.5 Pood)

75 Double Unders

5 Rope Climbs

MetCon

Every 8 Minutes For 5 Sets (40 Minutes) Perform:

60′ OH Barbell Lunge Walk (45/65#)

15 Bar Facing Burpees

25/30 Calories Assault Bike

15 T2B

Accessory

2 Sets of:

20 DB Pushups

10/Side Renegade Rows

Lift

Split Jerk 5-5-3-3-1-1 (Ascending)

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

[15 Minute Time Cap]

Strength

Back Squat 5×8 @ 70%

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

[15 Minute Time Cap]