Strength

OH Lunge Walk 5×10 (Ascending)

MetCon

5 Rounds of:

350m Ski Erg

-2 Minutes Rest-

*Score = Slowest Time*

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MetCon

8 Rounds of:

5 Pullups

10 Pushups

15 Air Squats

-2 Minute Rest-

*Score = Slowest Time*

Accessory

6 Sets of:

30s Weighted Plank (HEAVY)

-Rest As Needed-

Strength

TnG Push Jerk 8-8-8-8-8 (Ascending)

MetCon

5 Sets of:

15/20 Calories Assault Bike

-2 Minutes Rest-

*Score = Slowest Round*

Strength

On Every 3rd Minute For 6 Sets Perform:

1 Pause Front Squat (10s) + 4 Front Squats

MetCon

5 Sets of:

500m Row

-2 Minutes Rest-

*Score = Slowest Time*

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Technique & Movement – Kipping/Pullups

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MetCon

In Teams Of 2 Complete For Time:

50 Bench Press (95/135#)

75 Wall Balls (W: 14/9 M: 20#/10′)

100 Calories Assault Bike

125 KB SDHP (1/1.5 Pood)

100 Calories Ski Erg

75 Wall Balls (W:14/9 M: 20#/10′)

50 Bench Press (95/135#)