Lift

i) 4 Sets of:

TnG Clean Pull (3) + TnG Power Clean (1)

ii) 4 Sets of:

TnG Clean Deadlift (3) + TnG Squat Clean (1)

MetCon

4 Rounds For MAX Reps of:

4 Minute AMRAP of:

4 HSPU

4 Deadlifts (125/185#)

4 Box Hops (20/24″)

-1 Minute Rest-

MetCon

In Teams Of 2 Complete For Time:

30 DUs + 30 Cross Over Skips (Each)

100 KB Swings (1/1.5 Pood – Shared)

10 Squat Snatches (65/95# – Shared)

30 DUs + 30 Cross Over Skips (Each)

100 Goblet Squats (1/1.5 Pood – Shared)

10 Squat Snatches (75/115# – Shared)

30 DUs + 30 Cross Over Skips (Each)

100 KB Goblet Lunges (1/1.5 Pood – Shared)

10 Squat Snatches (95/135# – Shared)

30 DUs + 30 Cross Over Skips (Each)

100 KB SDHP (1/1.5 Pood – Shared)

10 Squat Snatches (105/155# – Shared)

Gymnastics

On Every 2nd Minute For 5 Sets of:

[1 Ring Muscle Up + 2 Ring Dips] x2

Strength

EMOTM 10 Minutes of:

12 Bench Press (75/115#)

MetCon

6 Rounds For Time of:

400m Row

4 Hang Power Cleans (Weights Below)

2 Rope Climbs

–

Round 1: 95/135#

Round 2: 105/155#

Round 3: 125/185#

Round 4: 145/205#

Round 5: 155/225#

Round 6: 165/245#

Strength

Back Squat 6×5 (Ascending)

MetCon

18-15-12-9 For Time of:

T2B

Burpees

Olympic Lifting

Warm Up – Athlete Choice (5-10 Minutes)

i) EMOTM 15 Minutes of:

Min 1-5: 3 Snatches (Athlete Choice)

Min 6-10: 2 Snatches (Athlete Choice)

Min 11-15: 1 Snatch (Athlete Choice)

*Increase Weight Each Wave*

*Last Wave Increase Each Minute (Optional)*

*Keep The Movement(s) Consistent*

ii) EMOTM 15 Minutes of:

Min 1-5: 3 Clean & Jerk (Athlete Choice)

Min 6-10: 2 Clean & Jerk (Athlete Choice)

Min 11-15: 1 Clean & Jerk (Athlete Choice)

*Increase Weight Each Wave*

*Last Wave Increase Each Minute (Optional)*

*Keep The Movement(s) Consistent*

---

Gymnastics

Warm Up – Athlete Choice (5-10 Minutes)

EMOTM 16 Minutes of:

Min 1: 20s HS Hold (Freestanding/Wall)

Min 2: 40′ SA KB OH Carry (Heavy As Possible) – L

Min 3: 20s HSW Practice

Min 4: 40′ SA KB OH Carry (Heavy As Possible) – R

*Repeat 4 Times*