Lift

i) EMOTM 12 Minutes of:

3 Tall Split Jerks

ii) EMOTM 12 Minutes of:

3 Tall Cleans

iii) Clean & Jerk 2-2-2-1-1-1 (Ascending)

MetCon

For Time:

200 Double Unders

[4 Minute Time Cap]

Strength

Front Squat 8×1 (Ascending)

Lift

i) Clean Deadlift 3×3 (Ascending)

ii) Clean Pull 3×3 (Ascending)

iii) Power Clean 3×3 (Ascending)

iv) EMOTM 12 Minutes of:

Clean Deadlift + Clean Pull + Power Clean

MetCon

For Time:

500m Row

Strength

i) Rack Pulls 6×3 (Ascending)

ii) 4 Sets (Ascending Weight) of:

8 Supinated Bent Over Rows

MAX Reps Strict Pullups

MetCon

21-15-9 For Time of:

Bench Press (105/155#)

Power Cleans (105/155#)

HSPU OR Ring Dips

Strength (Accessory)

Seated Supinated Strict Press 4-4-4-4 (Ascending)

*8 Supinated Skull Crushers AFTER Each Set*

Lift

5 Sets (Ascending Weight) of:

Push Press (3) + Push Jerk (3) + Split Jerk (3)

MetCon

4 Minute AMRAP of:

MAX Calories Assault Bike

MetCon

For Time:

2500m Row

50 SA DB Thrusters – L (25/40#)

30 V-Ups

2500m Ski Erg

50 SA DB Thrusters – R (25/40#)

30 T2B

[50 Minute Time Cap]