Strength

Superset 4 Sets (Ascending Weight) of:

8 Deficit Deadlifts

5 Weighted Pushups

MetCon

4 Rounds For MAX Reps of:

4 Minute AMRAP of:

2 Bar Muscle Ups

4 Burpee Box Overs (20/24″)

6 KB Swings (1.5/2 Pood)

-1 Minute Rest-

Strength

6 Sets of:

60s Back Squat (185/275#)

120s Rest

MetCon

For Time:

18 Hang Power Snatch (55/75#)

15 Hang Power Snatch (65/95#)

12 Hang Power Snatch (75/115#)

9 Hang Power Snatch (95/135#)

6 Hang Power Snatch (105/155#)

3 Hang Power Snatch (125/185#)

*15 Situps AFTER Each Set*

Strength

Incline Bench Press 8-8-8-6-6-6 (Ascending)

MetCon

24 Minute AMRAP of:

200m Backwards Run

3 Rope Climbs

3 Wall Walks

3 Power Cleans (155/225#)

Strength

Sumo Deadlift 4-4-4-2-2-2 (Ascending)

Lift

BTN Split Jerk 3-3-3-3 (Ascending)

MetCon

8 Minute AMRAP of:

0:00-2:00

4 Calories AB

16 Double Unders

2:00-4:00

4 Box Hops (24/30″)

8 Pullups

4:00-6:00

4 Calories AB

16 Double Unders

6:00-8:00

4 Box Hops (24/30″)

8 Pullups

MetCon

On Every 10th Minute For 5 Sets Perform:

1km Run

25 HSPU