Lift

Split Jerk

3×3 @ 50%

3×2 @ 60%

3×1 @ 70%

MetCon

5 Rounds For Time of:

8 HSPU

12 Box Hops (16/20″)

16 Calorie Row

Strength

Front Squat

3×10 @ 50%

3×3 @ 70%

MetCon

2 Rounds For Time of:

30 Hang Power Cleans (55/75#)

20 Renegade Rows (20/35#)

10 Burpee Pullups/T2B/HKR

MetCon

10 Rounds For Time of:

300m Row

8 Wall Balls (W 14/9 M: 20#/10′)

[25 Minute Time Cap]

Accessory

EMOTM 12 Minutes of:

Odd: 20/Side Pike Over Pylon

Even: 20/Side Ab Bicycle

Strength

EMOTM 12 Minutes of:

10 Bench Press (75/115#)

Gymnastics

EMOTM 6 Minutes of:

20-30s HS Practice (HS/HSW/Freestanding)

MetCon

12 Minute AMRAP of:

6 T2B

9 DBL DB Snatch (2×20/2X35#)

27 Double Unders

Strength

i) 4 Sets (Ascending Weight/Light) of:

15 BB Strict Press

10 BB Incline Front Raise

15 DB Arnold Press

10 Bent Over Flies

45s Plank (Rings)

ii) 4 Sets of:

45s Wrist Curls

45s Weight Spins

45s Static Weight Hold

45s Rest

Lift

Clean & Jerk

4×1 @ 50%

4×1 @ 60%