MetCon

On Every 4th Minute For 10 Sets Complete:

5/7 Calories Assault Bike

7 Tuck Jumps

7 Lateral Box Overs (16/20″)

35′ Lunge Walk

35′ Burpee Broad Jumps

7 Shuttle Sprints (35′)

Strength

Strict Press 6-6-6-6 (Ascending)

Accessory

EMOTM 8 Minutes of:

20-30s HSW Practice

MetCon

3 Rounds For Time of:

21 Calorie Row (Damper Setting 10)

15 HSPU

9 Deadlifts (185/275#)

Strength

Back Squat 1-1-1-1-1-1-1-1 (Ascending)

MetCon

11 Minute AMRAP of:

3 Rounds of:

12 Hang Power Cleans (95/135#)

12 Pullups

2 Rounds of:

12 Hang Power Cleans (105/155#)

12 CTB Pullups

1 Round of:

12 Hang Power Cleans (125/185#)

MAX Reps Bar Muscle Ups

Strength

Incline Bench Press 4×15 (Ascending)

MetCon

2 Rounds For Time of:

90 Double Unders

60 Wall Balls (W: 14/9 M: 20#/10′)

30 BB Bent Over Rows (105/155#)

Strength

i) Back Rack Reverse Lunge 3×20 (Ascending)

ii) Pause Front Squat (5s) 5×5 (Ascending)

MetCon

5-4-3-2-1 For Time of:

Cleans (155/225#)

Rope Climbs