MetCon

On Every 4th Minute For 10 Sets Complete:

6 Calories Assault Bike

4 Shuttle Sprints (30′)

6 Deadlifts (125/185#)

4 Shuttle Sprints (30′)

6 Box Jump Overs (20/24″)

4 Shuttle Sprints (30′)

Strength

i) Standing Strict Press 12-12-10-10 (Ascending)

ii) Seated Arnold Press 6-6-6 (Ascending)

MetCon

For Time:

5 Rounds of:

10 Wall Balls (W: 14/9 M: 20#/10′)

10 Calorie Row

5 Rounds of:

10 Snatches (55/75#)

10 Calorie Ski Erg

Strength

Front Squat 4×10 @ 40%

MetCon

21-15-9 For Time of:

Power Cleans (65/95#)

BF Burpees

DB Chest Press (20/35#)

[15 Minute Time Cap]

Accessory

3 Sets NOT FOR TIME of:

80′ OH KB Carry

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%