Strength

Bent Over Row 3×20 (Ascending Weight)

MetCon

On A 50-Minute Timer Complete:

0:00-20:00

On Every 4th Minute For 5 Sets Perform:

6 Calories Assault Bike

6 Box Hops (16/20″)

6 Shuttle Sprints (20′)

6 Thrusters (45/65#)

6 Shuttle Sprints (20′)

30 Cross Over Skips

20:00-40:00

On Every 4th Minute For 5 Sets Perform:

6 BF Burpees

6 Alternating Lunge Jumps

6 Shuttle Sprints (20′)

6 HSPU

6 Shuttle Sprints (20′)

30 Double Unders

Lift

Clean & Jerk 6×2 (Ascending)

MetCon

10 Hang Power Cleans (95/135#)

5 Rope Climbs

8 Hang Power Cleans (105/155#)

4 Rope Climbs

6 Hang Power Cleans (125/185#)

3 Rope Climbs

4 Hang Power Cleans (145/205#)

2 Rope Climbs

2 Hang Power Cleans (155/225#)

1 Rope Climb

Strength

“Front Squat Wave”

EMOTM 20 Minutes of:

2 Front Squats

MetCon

3 Rounds For Time of:

500m Row

25 Hang Muscle Snatch (Bar)

15 T2B

[18 Minute Time Cap]

Lift

i) EMOTM 5 Minutes (Light) of:

Clean Pull + Power Clean + Push Press

ii) EMOTM 5 Minutes (Light) of:

Clean High Pull + Squat Clean + Push Jerk

iii) EMOTM 5 Minutes (Light) of:

Power Clean + Squat Clean + Split Jerk (2)

iv) Clean & Jerk 1RM

MetCon (Time Permitted)

8 Minute AMRAP of:

3 Devil’s Press (2×35/2×50#)

8 HSPU

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*