Strength

OH Squat 8-8-5-5-3-3(Ascending)

MetCon

For MAX Reps:

“Tabata Barbell”

Deadlift (105/155#)

Hang Power Clean (95/135#)

Front Squat (75/115#)

S2OH (65/95#)

*60s Rest Between Each Tabata*

Technique & Movement – RMU/Snatch High Pulls/Pistols

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Strength

DB Hammer Curls

MAX Reps @ (10/20#)

MAX Reps @ (15/25#)

MAX Reps @ (20/30#)

MAX Reps @ (25/35#)

MAX Reps @ (30/40#)

MetCon

5 Rounds For MAX Reps of:

60s Thrusters (75/115#)

60s Bar Facing Burpees

60s Rest

MetCon

Part A

For TOTAL Calories:

120s MAX Calories Assault Bike

120s Rest

90s MAX Calories Assault Bike

90s Rest

60s MAX Calories Assault Bike

60s Rest

30s MAX Calories Assault Bike

30s Rest

Part B

For Time:

200 Pushups

*Every Minute Perform 10 Mountain Climbers (Total NOT Per Side)

[20 Minute Time Cap]

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MetCon

45 Minutes To Complete:

1500m Row

60 T2B

1500m Row

60 CTB Pullups

1500m Row

MAX BMUs With Time Remaining

Strength

Strict Press 8-8-6-6-4-4 (Ascending)

MetCon

20 Minute AMRAP of:

8 Calories Ski Erg

12 Wall Balls (W: 14/9 M: 20#/10′)

16 Situps