Strength

Push Press 3-3-3-1-1-1 (Ascending)

MetCon

10 Rounds For Time of:

2 Ring Muscle Ups

4 Strict HSPU

6 Pistol Squats

Strength

Back Squat 3×15 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

9 Bar Facing Burpees

6 Power Cleans (125/185#)

3 Rope Climbs

MetCon

45 Minute AMRAP of:

3 Wall Walks/20′ Bear Crawl Laps

6 Pullups/Jumping Pullups

9 Plate GR2OH (35/45#)

12 Lateral Bar Jump Overs (Per Side)

15 Power Cleans (65/95#)

18 Calories AB/SE

21 Double Unders/50 Single Skips

Lift

Clean & Jerk Complex (Heavy Single) of:

Clean Grip Deadlift

Low Hang Clean Grip Deadlift (2)

Low Hang Squat Clean

Jerk

Strength

Superset 3 Sets (Ascending Weights) of:

6 Bent Over Barbell Rows (Supinated Grip)

6 Barbell Shrugs w/ 2s Hold

6/Side SA DB Lawnmowers

6 KB Upright Rows

MetCon

2 Rounds For Time of:

2000m Row

800m Run

40 Calories Assault Bike

20 SA DB Snatches (50/70#)