Strength

i) Bench Press 15-12-10-8 (Ascending)

ii) Bent Over Row 15-12-10-8 (Ascending)

MetCon

For Time:

40 Calories Assault Bike

40 KB Swings (1/1.5 Pood)

40 HSPU

[12 Minute Time Cap]

MetCon

On Every 5th Minute For 10 Sets Perform:

200m Run

12 Wall Balls (W: 14/9 M: 20#/10′)

8 Box Jump Overs (20/24″)

6 T2B

Lift

Snatch Grip Deadlift 8×1 (Ascending)

MetCon

10 Rounds For Time of:

10 S2OH (75/115#)

10 V-Ups

1 Wall Walk

[20 Minute Time Cap]

Strength

EMOTM 20 Minutes of:

Minute 1-5: 4 Front Squats

Minute 6-10: 3 Front Squats

Minute 11-15: 2 Front Squats

Minute 16-20: 1 Front Squat

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

[15 Minute Time Cap]

Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Clean & Jerks

Minute 6-10: 2 Clean & Jerks

Minute 11-15: 1 Clean & Jerk

Minute 16-20: 1 Clean & Jerk

MetCon

In Teams of 2 Complete:

15-Minute AMRAP of:

25 Double Unders

5 Bench Press (105/155#)

5 Box Hops (24/30″)