Strength

Superset 4 Sets (Ascending Weight) of:

8 BB Shrugs

8/Side BB Lawnmowers

12 Reverse Hypers

12 Banded Pull Downs

MetCon

15 Minute AMRAP of:

12 Calories Assault Bike

9 HR Pushups

6 Hang Power Snatch (65/95#)

MetCon

10 Rounds For Time of:

200m Run

4 Weighted Box Step Overs (W: 2×35/20″ M: 2×50#/24″)

6 Burpee Pullups

8 Tuck Jumps

Lift

i) Push Jerk 5-5-5-3-3-3-1-1-1 (Ascending)

ii) Clean Pull 5-5-5-3-3-3-1-1-1 (Ascending)

iii) 5 Sets (Ascending Weight) of:

Clean Pull (2) + Hang Power Clean (2) + Push Jerk (2) + Hang Squat Clean (2)

Strength

Back Squat 3×3 (Across)

Lift

3 Sets (Across) of:

Push Press (2) + Split Jerk (2)

MetCon

For Time:

100 SA DB Clean & Jerk (35/50# – Switch Arms Every 5 Reps)

*20 Double Unders On Every Minute*

Strength

Block Press 5-5-5-5-5 (Ascending)

*15 DB Flies After Each Set*

MetCon

CFG Open 20.2

20 Minute AMRAP of:

4 DB Thrusters (35/50#)

6 T2B

24 Double Unders