Strength

Bench Press

MAX Reps @ 45/65#

MAX Reps @ 55/75#

MAX Reps @ 65/95#

MAX Reps @ 75/115#

MAX Reps @ 95/135#

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

T2B

Deadlifts (125/185#)

Lift

12 Minutes To Establish A Heavy Single of:

Power Clean (3) + Hang Squat Clean (3) + Jerk (3)

MetCon

5 Minute AMRAP of:

35 Double Unders

1 Wall Walk

Accessory (Core)

EMOTM 12 Minutes of:

Odd: 20/Side Wide Leg Pike Over Pylon

Even: 12 Hanging Leg Raise Over Object

Strength

Deadlift

2 @ 75%

2 @ 80%

2 @ 85%

MetCon

10 Rounds For MAX Reps of:

30s Calories Ski Erg

30s Rest

30s DB Thrusters (2x 35/50#)

30s Rest

Lift

Split Jerk 3-2-1-1-1 (Ascending)

MetCon

For Time

15 Squat Snatch (55/75#)

15 CTB Pullups

12 Squat Snatch (65/95#)

12 CTB Pullups

9 Squat Snatch (75/115#)

9 CTB Pullups

6 Squat Snatch (95/135#)

6 CTB Pullups

Strength

Front Squat 5-5-5-3-3-3 (Ascending)

MetCon

i) For Time:

50 Hang Power Cleans (75/115#)

*4 Minute Time Cap*

ii) 8 Rounds of:

6 Calories Assault Bike

4 Burpees

2 Shuttle Sprints (30′)

90s Rest

*Score = Slowest Time*