Strength

i) Incline Bench Press 10-10-8-8-6-6 (Ascending)

*8 Incline Chest Flies AFTER Each Set*

ii) SL KB RDL 3×8 (Per Side/Ascending)

MetCon

EMOTM 20 Minutes of:

Minute 1: 1-3 Wall Walks

Minute 2: 8-12 T2B

Minute 3: 8-12 Box Hops (20/24″)

Minute 4: 1-3 RMU

*Repeat 5 Times*

Lift

Split Jerk 3-3-3-3 (Ascending)

MetCon

20-Minute AMRAP of:

200m Run

50 Double Unders

3 Squat Cleans (145/205#)

MetCon

In Teams of 2 Complete For Time:

200 Calories Assault Bike

-> 10 Pushups AFTER Each Set

200 Calorie Ski Erg

-> 10 Tricep Dips AFTER Each Set

200 Calorie Row

-> 10 HSPU AFTER Each Set

[50 Minute Time Cap]

Lift

Hang Squat Snatch 6×3 (Ascending)

MetCon

8 Rounds For Time of:

8 S2OH (95/135#)

8 Pullups

Strength

Pause Back Squat 6×2 (Ascending – 2s Pause)

MetCon

50-40-30-20-10 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Situps

[20 Minute Time Cap]