Strength

Superset 5 Sets (Ascending Weight) of:

5 Block Press

5 Power Rows

MetCon

3 Rounds For Time of:

400m Run

2 Rounds of:

9 DB Bench Press (35/50#)

6 T2B

3 Wall Walks

Strength

EMOTM 20 Minutes of:

2 Deadlifts (245/365#)

MetCon

On Every 3rd Minute For 5 Sets Perform:

5 Deficit HSPU

5 CTB Pullups

5 Hang Power Snatch (65/95#)

5 OH Squats (65/95#)

MetCon (Steady State)

Option #1

For Time:

500 Calorie Ski Erg

Option #2

For Time:

500 Calorie Row

Options #3

For Time:

300 Calorie Assault Bike

Option #4

For Time:

250 Calorie Ski Erg OR Row

150 Calorie Assault Bike

[40 Minute Time Cap For ALL Options]

Accessory (Core – OPTIONAL)

3 Sets of:

15 GHDSU

45s Side Plank (Each Side)

MetCon

On Every 2nd Minute For 5 Sets Perform:

100m Sprint

Strength

EMOTM 20 Minutes of:

3 Push Press (125/185#)

MetCon

12 Minute AMRAP of:

3 Devil’s Press (2×35/2×50#)

6 DB Front Squat (2×35/2×50#)

9 Box Hops (20/24″)

Strength

EMOTM 20 Minutes of:

1 Back Squat (225/315#)

MetCon

For Time:

Buy In: 25 Pullups

75 Double Unders

20 Cleans (65/95#)

75 Double Unders

15 Cleans (95/135#)

75 Double Unders

10 Cleans (125/185#)

75 Double Unders

5 Cleans (155/225#)

Cash Out: 25 Pullups