Strength

Front Squat 1RM

MetCon

3 Rounds For Time of:

500m Row

21 S2OH (65/95#)

12 T2B

[15 Minute Time Cap]

MetCon

i) 4 Rounds For Time of:

500m Row

15 Bench Press (95/135#)

[15 Minute Time Cap]

ii) 4 Rounds For Time of:

500m Ski Erg

15 Bent Over Rows (95/135#)

[15 Minute Time Cap]

Accessory (Core)

EMOTM 6 Minutes of:

5 T2B

5 GHDSU OR 10 V-Ups

Strength

5 Sets of:

60s MAX Reps Deadlift (165/245#)

-2 Minutes Rest-

MetCon

8 Rounds of:

6 Shuttle Sprints (30′)

6 SA DB Squat Snatch (20/35#)

4 Shuttle Sprints (30′)

4 SA DB Squat Snatch (35/50#)

2 Shuttle Sprints (30′)

2 SA DB Squat Snatch (50/70#)

1 Shuttle Sprint (30′)

-2 Minutes Rest-

Lift

5 Sets of:

60s MAX Reps Split Jerk (145/205#)

-2 Minutes Rest-

MetCon

3 Rounds For Time of:

14 CTB Pullups

75 Air Squats

10 Hang Power Snatch (65/95#)

Strength

5 Sets of:

60s MAX Reps Back Squat (125/185#)

-2 Minutes Rest-

MetCon

7 Minute AMRAP of:

90 Double Unders

60 Wall Balls (W: 14/9 M: 20#/10′)

30 Calories Assault Bike