Strength

i) 5 Sets (Ascending Weight) of:

80′ Farmer Carry

ii) 3 Sets (Ascending Weight) of:

10 DBL DB Walking Lunge Steps

MetCon

i) 8 Minute AMRAP of:

1 Shuttle Sprint (40′)

1 Burpee

2 Shuttle Sprints (40′)

2 Burpees

3 Shuttle Sprints (40′)

3 Burpees

Etc…

ii) 8 Minute AMRAP of:

2 Calories Row

2 Hang Muscle Snatch (Bar)

4 Calorie Row

4 Hang Muscle Snatch (Bar)

6 Calorie Row

6 Hang Muscle Snatch (Bar)

Etc…

iii) 8 Minute AMRAP of:

3 Thrusters (Bar)

3 Situps

6 Thrusters (Bar)

6 Situps

9 Thrusters (Bar)

9 Situps

Etc…

Strength

i) Deadlift [3-2-1] x3 @ 75%

ii) Supine (Reverse Grip) Bench Press 5-5-5 (Ascending)

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: Squat Snatch (2) + Pause OH Squat (5s) + Snatch Drop

Even: 3-5 Deficit Pushups (2×45#)

MetCon

EMOTM 50 Minutes of:

Min 1: 40 Double Unders

Min 2: 12 Calories Ski Erg

Min 3: 40 Cross Over Skips

Min 4: 12 Calories Row

Min 5: 2 Wall Walks

*Repeat 10 Times*

Strength

Strict Press [5-3-1] x3 @ 85%

MetCon

3 Rounds For Time of:

24/30 Calories Assault Bike

20 HSPU

10 CTB Pullups

Strength

i) Back Squat [5-3-1] x3 @ 85%

ii) Front Squat 2×1 (Ascending)

MetCon

21-15-9 For Time of:

Power Cleans (75/115#)

Pushups

T2B