Strength

Back Squat 7×5 (Ascending)

MetCon

3 Rounds For Time of:

21 Wall Balls (W: 14/9 M: 20#/10′)

15 Deadlifts (125/185#)

9 BF Burpees

[14 Minute Time Cap]

Strength

Superset 6 Sets of:

3 Seated Strict Press

3 Bent Over Rows

MetCon

5-4-3-2-1 For Time of:

Cleans (105/205#)

Wall Walks

Strength

Superset 6 Sets of:

3 Snatch Grip Deadlifts

3 Wide Grip Bench Press

MetCon

10 Rounds For Time of:

24 DUs

6 Pullups

4 Wall Balls (W: 14/10 M: 20#/11′)

[20 Minute Time Cap]

MetCon

In Teams of 2 Complete For Time:

2000m Row

100 KB Swings (1.5/2 Pood)

1000m Ski Erg

75 KB SDHP (1/1.5 Pood)

2000m Row

50 KB Goblet Squats (1.5/2 Pood)

1000m Ski Erg

25 KB Turkish Get Ups (1/1.5 Pood)

[55 Minute Time Cap]

Lift (Mechanics)

EMOTM 12 Minutes of:

High Hang Squat Clean (2) + Tall Split Jerk (2)

MetCon

On Every 5th Minute For 4 Sets Perform:

15 Calories Assault Bike

12 T2B

9 Burpee Box Overs (20/24″)

6 Strict HSPU