MetCon

On A 40-Minute Timer Complete:

0:00-4:00

500m Row

MAX Reps Clean & Jerk (95/135#)

4:00-8:00

500m Ski Erg

MAX Reps Snatch (95/135#)

8:00-12:00

500m Row

MAX Reps Clean & Jerk (105/155#)

12:00-16:00

500m Ski Erg

MAX Reps Snatch (105/155#)

16:00-20:00

500m Row

MAX Reps Clean & Jerk (125/185#)

20:00-24:00

500m Ski Erg

MAX Reps Snatch (125/185#)

24:00-40:00

AMRAP of:

150 Double Unders

50 HSPU

150 Cross Overs

50 Ring Dips

Remainder Of Time Establish For Load:

“Bella Complex”

1 Clean

1 Shoulder To Overhead

1 Front Squat

1 Shoulder To Overhead

Accessory

6 Sets (Ascending Weight) of:

20s Weighted Plank (Hands)

Strength

Back Squat 3×20 (Ascending)

MetCon

For Time:

50 Calories Assault Bike

40 CTB Pullups

30 Burpee Box Jump Overs (20/24″)

20 Hang Power Cleans (105/155#)

10 Wall Walks

[14 Minute Time Cap]

Strength

Superset 5 Sets (Ascending Weight) of:

10 DB Walking Lunges

10 Weighted Glute Bridge (Bench)

10 Weighted Back Extensions

MetCon

3 Rounds For Time of:

500m Ski Erg

25 Deadlifts (95/135#)

15 Pullups

[18 Minute Time Cap]

Lift

Squat Snatch 3-3-3-2-2-2 (Ascending)

MetCon

20 Rounds For Time:

1 RMU + 1 Ring Dip

2 DB Snatches (70/100#)

3 Bench Press (125/185#)

[30 Minute Time Cap]

Strength

Bent Over Row 3×20 (Ascending Weight)

MetCon

On A 40-Minute Timer Complete:

0:00-20:00

On Every 4th Minute For 5 Sets Perform:

6 Calories Assault Bike

6 Box Hops (16/20″)

6 Shuttle Sprints (20′)

6 Thrusters (45/65#)

6 Shuttle Sprints (20′)

30 Cross Over Skips

20:00-40:00

On Every 4th Minute For 5 Sets Perform:

6 BF Burpees

6 Alternating Lunge Jumps

6 Shuttle Sprints (20′)

6 HSPU

6 Shuttle Sprints (20′)

30 Double Unders