Strength

i) Deadlift 5-5-5-3-3-3 (Ascending)

ii) Superset 3 Sets (Ascending Weight) of:

15/Side Bulgarian Split Squat

15 Reverse Hypers

15 Hamstring Curls (Exercise Ball)

30s Spanish Squat Hold

MetCon

On Every 4th Minute For 10 Sets Perform:

1 Rope Climb

2 Wt’d Box Step Overs (W: 20/2×50 M: 24″/2×70#)

3 Squat Snatches (105/155#)

4 Strict Chin Ups

5 Cal Ski Erg

Lift

6 Sets (Ascending Weight) of:

Push Press (3) + Split Jerk (3)

MetCon

On Every 4th Minute For 5 Sets Perform:

500m Row

Strength

Pause Front Squat (5s) 5×3 @ ~55-70%1RM

MetCon

“Elizabeth”

21-15-9 For Time of:

Squat Cleans (95/135#)

Ring Dips

Strength

Wide Grip Bench Press 10-8-6-4-2 (Ascending)

*5-10 Ring Pushups AFTER Each Set*

MetCon

2 Rounds For Time of:

200m Farmer Carry (2×35/2×50#)

75 Double Unders

50 Air Squats

25 T2B