Strength

i) Deadlift [3-2-1] x3 @ 72.5%

ii) Supine Grip Bent Over Row 5-5-5 (Ascending)

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: [Power Clean + High Hang Squat Clean] x2

Even: 3-5 Wall Facing HSPU

MetCon

On Every 3rd Minute For 12 Sets Complete:

*Alternating Every 3rd Minute*

0:00-3:00

6/8 Calories Assault Bike

8 Burpee To Target (4/6″)

8 Shuttle Sprints (20′)

3:00-6:00

8 Calories Ski Erg

3 Squat Snatches (105/155#)

Accessory

6 Sets of:

15s Weighted Plank (Hands OR Elbows)

*Opposite From Last Week*

Strength

Strict Press [6-4-2] x3 @ 82.5%

MetCon

4 Rounds For Time of:

500m Row

15 Pullups

Strength

i) Back Squat [6-4-2] x3 @ 82.5%

ii) Front Squat 2×2 (Ascending)

MetCon

9 Minute AMRAP of:

40 Double Unders

8 Bench Press (95/135#)

Strength

5 Sets (Ascending Weight) of:

Push Press (2) + Split Jerk (2)

MetCon

On Every 2nd Minute For 8 Sets Complete:

20′ SA OH DB Walking Lunge (35/50#)

10 SA Hang DB Clean & Jerk (35/50#)

5 Burpee Over Dumbbell (And Back)

*Switch Arms Each Round*

Accessory

6 Sets (Ascending Weight) of:

15s Plank (Hands OR Elbows)