MetCon

i) For Time:

400m Run (MAX Effort)

[4 Minute Time Cap]

ii) 10 Rounds of:

30 Double Unders

10 HSPU

10 KB Deadlifts (2×1.5/2×2 Pood)

[20 Minute Time Cap]

iii) For Time:

400m Run (MAX Effort)

[4 Minute Time Cap]

Strength

Front Squat 1RM

MetCon

3 Rounds For Time of:

500m Row

21 S2OH (65/95#)

12 T2B

[15 Minute Time Cap]

MetCon

i) 4 Rounds For Time of:

500m Row

15 Bench Press (95/135#)

[15 Minute Time Cap]

ii) 4 Rounds For Time of:

500m Ski Erg

15 Bent Over Rows (95/135#)

[15 Minute Time Cap]

Accessory (Core)

EMOTM 6 Minutes of:

5 T2B

5 GHDSU OR 10 V-Ups

Strength

5 Sets of:

60s MAX Reps Deadlift (165/245#)

-2 Minutes Rest-

MetCon

8 Rounds of:

6 Shuttle Sprints (30′)

6 SA DB Squat Snatch (20/35#)

4 Shuttle Sprints (30′)

4 SA DB Squat Snatch (35/50#)

2 Shuttle Sprints (30′)

2 SA DB Squat Snatch (50/70#)

1 Shuttle Sprint (30′)

-2 Minutes Rest-

Lift

5 Sets of:

60s MAX Reps Split Jerk (145/205#)

-2 Minutes Rest-

MetCon

3 Rounds For Time of:

14 CTB Pullups

75 Air Squats

10 Hang Power Snatch (65/95#)