Lift

15 Minutes To Establish:

5RM Hang Power Clean

MetCon

21-15-9 For Time of:

Bench Press (115/165#)

KB SDHP (1.5/2 Pood)

BF Burpees

MetCon

10 Rounds For Time of:

2 Burpee Ring Muscle Ups

2 Back Squats (185/275#)

8 Calories Assault Bike

8 Calories Ski Erg

Strength

i) Push Press 8-8-6-6 (Ascending)

ii) Seated Alternating DB Strict Press 4×12

MetCon

6 Rounds For Time of:

300m Row

8 Deadlifts (155/225#)

8 Weighted Box Step Ups (W: 20/2×35# M:24″/2×50#)

[27 Minute Time Cap]

Strength

Front Squat 15-15-10-5-5 (Ascending)

MetCon

2 Rounds of:

150 Double Unders

30 Hang Power Snatch (75/115#)

30 HSPU

[20 Minute Time Cap]

Strength

Superset 5 Sets (Ascending Weight) of:

8 Supinated Grip Bent Over Rows

1 Weighted Chin Up

MetCon

50 Double Unders

50 Situps

40 Double Unders

40 Hanging Knee Raises

30 Double Unders

30 V-Ups

20 Double Unders

20 T2B

10 Double Unders

10 GHDSU

Accessory

5 Sets of:

20s Weighted Plank (Hands)