Strength

EMOTM 10 Minutes of:

10 Bench Press (75/115#)

MetCon

2 Rounds For Time of:

800m Run

25 SA DB Bent Over Row – L (50/70#)

25 SA DB Bent Over Row – R (50/70#)

25 T2B

Strength

Front Rack Walking Lunge 5×10 (Ascending)

MetCon

3 Rounds For Time of:

84 Double Unders

17 HSPU

3 Cleans (145/205#)

Strength

Sumo Deadlift 5-5-5-3-3-3 (Ascending)

MetCon

11 Minute AMRAP of:

75 Calorie Row

50 Wall Balls (W: 14/9 M: 20#/10′)

25 Hang Power Snatches (65/95#)

MetCon

10 Rounds of:

6/8 Calories Assault Bike

5×20′ Shuttle Sprints

8 S2OH (75/115#)

5×20′ Shuttle Sprints

-2 Minutes Rest-

*Score = Slowest Time*

Strength

Front Squat 3×12 @ 70%

MetCon

For Time:

400m Run

21 Deadlifts (155/225#)

9 Bar Muscle Ups

400m Run

15 Deadlifts (185/275#)

6 Bar Muscle Ups

400m Run

9 Deadlifts (205/315#)

3 Bar Muscle Ups