Strength

Superset 5 Sets (Ascending Weight) of:

5/Side SA Seated DB Press

10 Alternating Seated DB Front Shoulder Raise (5/Side)

5 Seated DB Lateral Raises

30s/Side Side Plank (Elbows)

MetCon

EMOTM 20 Minutes of:

Min 1: 10-15 Calorie Row

Min 2: 10-15 Calorie Bike

Min 3: 10-15 Calorie Ski Erg

Min 4: 6-10 Shuttle Sprints (35′)

*Repeat 5 Times*

Lift

BTN Split Jerk 4×3 (Ascending)

MetCon

In Teams of 2 Complete For Time:

10 Burpee RMU

20 Power Snatch (75/115#)

30 KB Swings (1.5/2 Pood)

40 Box Jumps (24/30″)

30 KB SDHP (1.5/2 Pood)

20 Squat Snatch (75/115#)

10 Burpee BMU

Lift

Snatch Grip Deadlift 2-2-2-2-1-1-1-1 (Ascending)

MetCon

On Every 4th Minute For 4 Sets Perform:

400m Row

40 Double Unders

MAX Reps Bench Press (125/185#) With Remaining Time

Strength

Back Squat 5×10 (Ascending)

MetCon

For Time:

50 Wall Balls (W: 14/9 M: 20#/10′)

30 CTB Pullups

10 Clean & Jerks (105/155#)

Strength

Superset 5 Sets (Ascending Weight) of:

5 BB Rack Pulls

5 BB Upright Rows

5 BB Shrugs

MetCon

20 Minute AMRAP of:

30′ Weighted Walking Lunge (2×35/2×50#)

10 Renegade Rows (2×35/2×50#)

20 V-Ups