Strength

5 Sets (Ascending Weight) of:

8 Floor Press

12 OH Pulls

MetCon

21-15-9 For Time of:

OH Squats (65/95#)

Wall Balls (W: 14/9 M: 20#/10′)

V-Ups

*60 Double Unders AFTER Each Round*

Lift (Technique/Light Weight)

i) EMOTM 8 Minutes of:

Clean Deadlift + Power Clean + Jerk (2)

ii) EMOTM 8 Minutes of:

Clean Pull + Squat Clean + Jerk (2)

iii) EMOTM 8 Minutes of:

Clean High Pull + Power Clean + Squat Clean + Jerk

Accessory (Core)

50-40-30-20-10 of:

Russian Twists (15/25#)

Ab Bicycle

*30s Plank Between Each Set*

MetCon

“The Seven”

7 Rounds For Time of:

7 HSPU

7 Thrusters (95/135#)

7 K2E

7 Deadlifts (165/245#)

7 Burpees

7 KB Swings (1.5/2 Pood)

7 Pullups

Lift

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

MetCon

7 Rounds For Time of:

7 Calories Assault Bike

7 Shuttle Sprints (40′)

-1 Minute Rest-

*Score = Slowest Time*

Strength

Front Squat 10×3 (Ascending)

MetCon

14 Minute AMRAP of:

7 T2B

7 Hang DB Clean/Jerk – R (35/50#)

7 Hang DB Clean/Jerk – L (35/50#)

7 Box Hops (20/24″)