Lift

Split Jerk Wave

EMOTM 15 Minutes of:

Min 1-3: 5 Split Jerk

Min 4-6: 4 Split Jerk

Min 7-9: 3 Split Jerk

Min 10-12: 2 Split Jerk

Min 13-15: 1 Split Jerk

MetCon

For Time:

250m Run

2 Rounds of:

8 Hang Power Cleans (95/135#)

8 HR Pushups

—

250m Run

2 Rounds of:

8 Hang Power Cleans (105/155#)

8 Ring Dips

—

250m Run

2 Rounds of:

8 Hang Power Cleans (125/185#)

8 HSPU

[25 Minute Time Cap]

Strength

Front Squat 10×1 (Ascending)

MetCon

On An 18-Minute Timer Complete:

0:00-6:00

AMRAP:

35 Double Unders

5 Clusters (65/95#)

6:00-12:00

AMRAP:

35 Double Unders

5 BF Burpees

12:00-18:00

AMRAP:

35 Double Unders

5 Chin Ups

Strength

Superset 5 Sets (Ascending Weight) of:

5 Block Press

5 Power Rows

MetCon

3 Rounds For Time of:

400m Run

2 Rounds of:

9 DB Bench Press (35/50#)

6 T2B

3 Wall Walks

Strength

EMOTM 20 Minutes of:

2 Deadlifts (245/365#)

MetCon

On Every 3rd Minute For 5 Sets Perform:

5 Deficit HSPU

5 CTB Pullups

5 Hang Power Snatch (65/95#)

5 OH Squats (65/95#)

MetCon (Steady State)

Option #1

For Time:

500 Calorie Ski Erg

Option #2

For Time:

500 Calorie Row

Options #3

For Time:

300 Calorie Assault Bike

Option #4

For Time:

250 Calorie Ski Erg OR Row

150 Calorie Assault Bike

[40 Minute Time Cap For ALL Options]

Accessory (Core – OPTIONAL)

3 Sets of:

15 GHDSU

45s Side Plank (Each Side)