Strength

Sumo Deadlift 7×3 (Ascending)

MetCon

For Time:

60 Wall Balls (W: 14/9 M: 20#/10′)

60 SDHP (55/75#)

60 Box Jumps (16/20″)

60 Push Press (55/75#)

60 Calorie Row

[17 Minute Time Cap]

Strength

Tempo Back Squat 6×4 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

12 Thrusters (75/115#)

12 T2B

Strength

Superset 6 Sets (Ascending Weight) of:

6 Supinated Grip Bench Press

6 Supinated Grip Bent Over Row

MetCon

6 Rounds For MAX Reps of:

3 Minute AMRAP of:

2 Squat Snatches (75/115#)

6 HSPU

10 Alternating Forward Lunges

-1 Minute Rest–

Lift

Split Jerk 6×3 (Ascending)

MetCon

6 Rounds For Time of:

250m Run

3 BMU

MetCon

For Time:

50 Calorie Row

50 KB Goblet Squats (.5/1 Pood)

50 S2OH (45/65#)

50 Calorie AB

50 KB Swings (1/1.5 Pood)

50 Power Cleans (55/75#)

50 Calorie Ski Erg

50 KB SDHP (1.5/2 Pood)

50 Clean & Jerk (65/95#)

100 Cross Over Skips

100 Backwards Skips

100 Double Unders

[45 Minute Time Cap]