Strength

Superset 4 Sets (Ascending Weight) of:

8 Supine Grip BB Bent Over Row

8 Supine Grip BB Shrugs

8 BB Upright Rows

MetCon

20-Minute AMRAP of:

12 Wall Balls (W: 14/9 M: 20#/10′)

12 T2B

12 Pushups

*Every 4th Minute Run 200m*

Lift

Snatch Grip Deadlift 8×1 (Ascending)

MetCon (Skill-Related)

EMOTM 10 Minutes of:

1 Squat Snatch (105/155#)

1 Rope Climb

Accessory

4 Sets of:

8 GHDSU

30s Side Plank (Per Side)

MetCon

In Teams of 2 Complete For Time:

10 Rounds of:

25 Double Unders

5 Bench Press (125/185#)

10 Rounds of:

8 Calorie Row (Damper 10)

8 SA DB Snatches (50/70#)

10 Rounds of:

8 Calories Assault Bike

8 Goblet Reverse Lunges (50/70#)

10 Rounds of:

25 Cross Over Skips

5 Bench Press (125/185#)

[50 Minute Time Cap]

Strength

Push Press 6-6-6-4-4-4 (Ascending)

MetCon

5 Rounds For Time of:

400m Run

12 Pullups

12 HSPU

[25 Minute Time Cap]

Strength

On Every 3rd Minute Complete AMRAP of:

60s Back Squats @ 95/135#

60s Back Squats @ 125/185#

60s Back Squats @ 155/225#

60s Back Squats @ 175/255#

60s Back Squats @ 185/275#

MetCon

Inverted Ladder For Time of:

10 ↓ 1 Hang Power Cleans (105/155#)

1 ↑ 10 Bar Facing Burpees