Strength

i) Deadlift 3-3-3-1-1-1 (Ascending)

ii) Good Mornings 5-5-5 (Ascending)

iii) Seated Box Hops 5-5-5 (Ascending Height)

MetCon

For Time:

5000m Row

50 Weighted Box Overs (W: 2×35#/20″ M: 2×50#/24″)

Lift

Clean & Jerk

2-2-1-1-1 (Ascending)

MetCon

EMOTM 10 Minutes of:

6 Thrusters (65/95#)

6 Pullups

Strength

Back Squat 3-3-3-1-1-1 (Ascending)

*After Each Set Perform 8/Side Bent Over KB Rows*

MetCon

12 Minute AMRAP of:

80 Wall Balls (W: 14/9 M: 20#/10′)

40 T2B

MetCon

Drop Ladder 10-1 For Time of:

Calories Assault Bike

Deadlifts (95/135#)

Calories Ski Erg

Bench Press (95/135#)

Calories Rowing

Back Squat (95/135#)

Accessory (Core)

5 Sets of:

30s Weighted Plank

60s Rest