MetCon

On A 40-Minute Timer Perform:

0:00-20:00

On Every 2nd Minute Complete:

10/15 Calories Assault Bike

20:00-30:00

AMRAP of:

3 Thrusters (75/115#)

6 Ring Pushups

9 Situps

30:00-40:00

AMRAP of:

3 Power Snatches (75/115#)

6 Ring Dips

9 V-Ups

Strength

Deadlift 4×12 (Ascending)

*4 Seated Box Hops After Each Set*

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5)

12 Pullups

[20 Minute Time Cap]

Strength

i) OH Squat 4-4-4-2-2-2 (Ascending)

ii) Front Squat 6-6-6 (Ascending)

MetCon

10 Rounds For Time of:

1 Wall Walk

25 Double Unders

5 DB Chest Press (50/70#)

Strength

Superset 4 Sets (Ascending Weight) of:

8 Supine Grip BB Bent Over Row

8 Supine Grip BB Shrugs

8 BB Upright Rows

MetCon

20-Minute AMRAP of:

12 Wall Balls (W: 14/9 M: 20#/10′)

12 T2B

12 Pushups

*Every 4th Minute Run 200m*

Lift

Snatch Grip Deadlift 8×1 (Ascending)

MetCon (Skill-Related)

EMOTM 10 Minutes of:

1 Squat Snatch (105/155#)

1 Rope Climb

Accessory

4 Sets of:

8 GHDSU

30s Side Plank (Per Side)