Strength

Front Rack Forward Deficit Lunge 5×10 (Ascending)

MetCon

For Time:

21 OH Squats (65/95#)

21 Pullups

15 OH Squats (75/115#)

15 CTB Pullups

9 OH Squats (95/135#)

9 BMU

Strength

Deadlift 3-3-3-3 @ 90%

MetCon

For Time:

30 Calorie Assault Bike

30 T2B

[5 Minute Time Cap]

MetCon

On Every 2nd Minute For 30 Minutes Perform:

35 Double Unders

15 Pullups

Accessory (Core)

Ab Ripper X (Click To View)

Strength

Push Press 6-6-4-4-2-2 (Ascending)

MetCon

For Time:

Buy In: 25 SA DB Bent Over Row (50/70# – Per Arm)

10 Strict Pullups

10 Thrusters (75/115#)

8 Strict Pullups

8 Thrusters (95/135#)

6 Strict Pullups

6 Thrusters (105/155#)

4 Strict Pullups

4 Thrusters (125/185#)

2 Strict Pullups

2 Thrusters (145/205#)

Cash Out: 25 SA DB Bent Over Row (50/70# – Per Arm)

Strength

Front Squat 5×10 (Ascending)

MetCon

On Every 4th Minute For 5 Sets Perform:

500m Row

Remaining Time = MAX Bent Over Rows (75/115#)

*Score = Total Bent Over Rows*