Strength

Superset 4 Sets (Ascending Weight) of:

10 Bench Press

10 Bent Over Rows

MetCon

In Teams of 2 Complete 20 Rounds For Time of:

5 T2B

5 Thrusters (55/75#)

25′ Walking Lunge

Lift

i) EMOTM 10 Minutes (Light) of:

High Hang Power Clean + High Hang Squat Clean + Split Jerk

ii) EMOTM 10 Minutes (Light) of:

Low Hang Power Clean + Low Hang Squat Clean + Split Jerk

Strength

Deadlift

4×4 @ 50%

4×2 @ 60%

MetCon

On A 50-Minute Timer Complete:

0:00-5:00

EMOTM of:

30-60 Double Unders

5:00-10:00

EMOTM of:

8-12 Calorie Ski Erg

10:00-15:00

EMOTM of:

6-10 Burpees

15:00-20:00

EMOTM of:

8-12 Box Hops (20/24″)

20:00-25:00

EMOTM of:

3-5 Wall Walks

25:00-50:00

Same As Above

Lift

i) EMOTM 10 Minutes (Light) of:

High Hang Power Snatch + High Hang Squat Snatch

ii) EMOTM 10 Minutes (Light) of:

Low Hang Power Snatch + Low Hang Squat Snatch

MetCon

12-Minute AMRAP of:

10 Calories Assault Bike

8 Hang DB Snatch (25/40#)

6 HSPU

DELOAD WEEK!!!

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Strength

Back Squat

3×8 @ 55%

3×6 @ 65%

MetCon

5 Rounds For Time of:

200m Row

15 KB Swings (.5/1 Pood)

10 Hang Clean & Jerk (65/95#)

5 CTB Pullups