Strength

Back Squat 10-10-10-10 (Ascending)

Lift

Snatch 1-1-1-1-1-1-1-1 (Ascending)

MetCon

i) 5 Rounds of:

2 Minute AMRAP:

3 S2OH (75/115#)

3 HR Pushups

-1 Minute Rest-

ii) 4 Rounds of:

3 Minute AMRAP of:

5 Power Cleans (75/115#)

5 Calories Assault Bike

-1 Minute Rest-

iii) 3 Rounds of:

4 Minute AMRAP of:

7 Thrusters (75/115#)

14 Double Unders

-1 Minute Rest-

Odd Objects

i) 400m Empty Sled Pull w/ Farmer Carry

ii) 400m Weighted Wheel Barrow Push

iii) 400m Tire Roll

iv) EMOTM 8 Minutes of:

30s Battle Rope Slams

Accessory (Core)

i) 5 Sets of:

60s Weighted Plank

60s MAX Reps Situps

60s Rest

MetCon

For Time:

Buy In: 60 Wall Balls (W:14/9 M: 20#/10′)

33-27-21-15 of:

Calorie Row

SDHP (65/95#)

Bent Over Rows (65/95#)

Cash Out: 60 Wall Balls (W: 14/9 M: 20#/10′)

Lift

Power Clean 5-5-3-3 (Ascending)

MetCon

8 Rounds For Time of:

12 Deadlifts (105/155#)

6 Burpee Box Hops (20/24″)