Lift

Split Jerk 3-3-2-1-1 (Ascending)

MetCon

2 Rounds For Time of:

80 Double Unders

80 Crossovers

40 KB Swings (1.5/2 Pood)

40 V-Ups

20 KB Renegade Rows (W: 2×1.5 M: 2×2 Pood)

20 Ring Dips

[22 Minute Time Cap]

Lift

i) Snatch High Pulls 5-5-5 (Ascending)

ii) Snatch Pull 3-3-3 (Ascending)

iii) Snatch Grip Deadlift 1-1-1-1-1 (Ascending)

MetCon

3 Rounds For Time of:

40 Calories Ski Erg

20 HSPU

MetCon

For Time:

100 Calorie Row

80 Wall Balls (W: 14/9 M: 20#/10′)

60 Box Hops (20/24″)

40 Front Rack Reverse BB Lunges (55/75#)

20 Burpee CTB Pullups

[40 Minute Time Cap]

Strength

Strict Press 15-15-10-5-5 (Ascending)

MetCon

For Time:

50 Calories Assault Bike

25 T2B

10 SA Devil’s Press – L (50/70#)

50 Calorie Ski Erg

25 T2B

10 SA Devil’s Press – R (50/70#)

Strength

EMOTM 10 Minutes of:

2 Back Squats (225/315#)

MetCon

For Time:

2 Rounds of:

8 Bench Press (105/155)

8 Power Cleans (105/155#)

2 Rounds of:

6 Bench Press (125/185#)

6 Power Cleans (125/185#)

2 Rounds of:

4 Bench Press (145/205#)

4 Power Cleans(145/205#)

2 Rounds of:

2 Bench Press (155/225#)

2 Power Cleans (155/225#)

2 Rounds of:

4 Bench Press (145/205#)

4 Power Cleans (145/205#)

2 Rounds of:

6 Bench Press (125/185#)

6 Power Cleans (125/185#)

2 Rounds of:

8 Bench Press (105/155#)

8 Power Cleans (105/155#)

[30 Minute Time Cap]