Strength

Back Squat 5×8 (Ascending)

MetCon

4-8-12-16-20-24 For Time of:

SA DB Chest Press (35/50#)

Power Cleans (75/115#)

[20 Minute Time Cap]

Strength

Back Rack Forward Lunge 5×10 (Ascending)

MetCon

“Ascending Isabel”

6 Snatches (95/135#)

6 Snatches (100/145#)

6 Snatches (105/155#)

6 Snatches (110/165#)

6 Snatches (115/175#)

[15 Minute Time Cap]

Accessory

6 Sets (Ascending Weight) of:

20s Weighted Plank

Strength

i) Bench Press 15-12-10-8 (Ascending)

ii) Bent Over Row 15-12-10-8 (Ascending)

MetCon

For Time:

40 Calories Assault Bike

40 KB Swings (1/1.5 Pood)

40 HSPU

[12 Minute Time Cap]

MetCon

On Every 5th Minute For 10 Sets Perform:

200m Run

12 Wall Balls (W: 14/9 M: 20#/10′)

8 Box Jump Overs (20/24″)

6 T2B

Lift

Snatch Grip Deadlift 8×1 (Ascending)

MetCon

10 Rounds For Time of:

10 S2OH (75/115#)

10 V-Ups

1 Wall Walk

[20 Minute Time Cap]