Strength

Back Squat 7×1 (Ascending)

MetCon

“Fight Gone Bad”

3 Rounds For MAX Reps of:

60s Wall Balls (W: 14/9 M: 20#/10′)

60s SDHP (55/75#)

60s Box Jumps (20″)

60s Push Press (55/75#)

60s Calorie Row

60s Rest

MetCon

30 Minute AMRAP of:

200m Run

25′ Bear Crawl

20 KB Swings (1/1.5 Pood)

25′ Bear Crawl

20 Wall Balls (W: 14/9 M: 20#/10′)

25′ Bear Crawl

MetCon

For Time:

Buy In: Option #1

10 ↓ 1 DB Chest Press (50/70#)

1 ↑ 10 HSPU

Cash Out: Option #2

*25 Double Unders Every 2nd Minute Starting @ 0:00*

[45 Minute Time Cap]

Buy In/Cash Out Options:

50 Back Squats (95/135# – Ground)

50 Calorie AB

60 Calorie SE

60 Calorie Row

800m Run

50 Burpees

50 T2B

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