Strength

Back Squat 3×20 (Ascending)

MetCon

For Time:

Buy In: 5 Wall Walks

3 Rounds of:

10 SA DB Devil’s Press (50/70#)

20 HSPU

30 Deadlift (95/135#)

Cash Out: Wall Walks

MetCon

For Time:

200m Run

15 Pullups

20 DB Bench Press (25/40#)

60s Plank (Elbows)

400m Run

20 Pullups

30 DB Bench Press (25/40#)

60s Plank (Elbows)

600m Run

25 Pullups

40 DB Bench Press (25/40#)

60s Plank (Elbows)

800m Run

30 Pullups

50 DB Bench Press (25/40#)

60s Plank (Elbows)

[45 Minute Time Cap]

Strength

i) Seated Strict Press 2-2-2-2 (Ascending)

ii) Deadlift 6-6-4-4-2-2 (Ascending)

MetCon

16 Minute AMRAP of:

8 Calorie Row

8 Plate GR2OH (25/45#)

8 Back Squats – Rack (95/135#)

MetCon

10 Rounds of:

6 Calories Assault Bike

3 Shuttle Sprints (25′)

6 DB Power Cleans (35/50#)

3 DB S2OH (35/50#)

6 Tuck Jumps

3 Shuttle Sprints (25′)

-2 Minute Rest-

*Score = Slowest Time*

Lift

i) Snatch Pull 3×4 (Ascending)

ii) Snatch High Pull 3×4 (Ascending)

iii) Muscle Snatch 3×4 (Ascending)

iv) Power Snatch 4×2 (Ascending)

vi) Squat Snatch 4×2 (Ascending)