Strength

i) Block Bench Press 10-8-6-4-2 (Ascending)

ii) Power Row 10-8-6-4-2 (Ascending)

MetCon

21-15-9 For Time of:

Calories Assault Bike

S2OH (55/75#)

Pullups

Bar Facing Burpees

Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

On A 16-Minute Timer Complete:

0:00-8:00

AMRAP of:

1 Wall Walk

5 Power Cleans (65/95#)

*Add 1 Wall Walk Each Round*

8:00-16:00

10 Double Unders

5 Thrusters (65/95#)

*Add 10 DUs Each Round*

Lift

On Every 4th Minute For 4 Sets (Ascending Weight) Complete:

Squat Clean + Split Jerk + Front Squat (2) + Split Jerk (2)

MetCon

2 Rounds For Time of:

50 Bench Press (65/95# – Floor)

30 T2B

10 SA DB Burpee Deadlift (70/100#)

[22 Minute Time Cap]

Strength

i) EMOTM 20 Minutes of:

Min 1-10: 2 Deadlifts

Min 11-20: 1 Deadlift

ii) EMOTM 10 Minutes of:

1 Strict Press

MetCon

8 Minute AMRAP of:

200m Row

4 HSPU

MetCon

3 Rounds For Time:

1km Run

50 Calories Assault Bike

50 Anchored Situps

[55 Minute Time Cap]