Lift

Hang Squat Snatch 5-5-5-3-3-3 (Ascending)

MetCon

18 Minute AMRAP of:

200m Run

14 Wall Balls (W: 14/9 M: 20#/10′)

Strength

Front Squat 6×5 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

21 Hang Power Cleans (75/115#)

12 T2B

[20 Minute Time Cap]

Strength

Bench Press 6-6-6-4-4-4 (Ascending)

*5-8 Ring Dips AFTER Each Set*

MetCon

6 Rounds For Time of:

400m Row

20 Hang Muscle Snatch (Bar)

20 Back Squats (Bar)

[27 Minute Time Cap]

Strength

Push Press 10-8-6-4-2 (Ascending)

Lift

Split Jerk 6-6-6 (Ascending)

MetCon

8 Minute AMRAP of:

10 HSPU

10 Double DB Snatch (2×35/2×50#)

MetCon

On Every 5th Minute For 8 Sets Perform:

30s Wall Sit

8 Shuttle Sprints (30′)

8 Tuck Jumps

8 KB Swings (1/1.5 Pood)

8 Jumping Lunges

8 Calories Assault Bike