Strength

i) Seated Strict Press 8-8-8-8 (Ascending)

ii) Skull Crushers 8-8-8-8 (Ascending)

MetCon

5 Rounds For Time of:

8 Calories Assault Bike

8 Wall Balls (W: 14/9 M: 20#/10′)

8 HR Pushups

8 SDHP (75/115#)

Strength

Back Squat 3×10 (Ascending/Heavy)

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

Burpees

MetCon

5 Rounds For MAX Reps of:

60s Calories Ski Erg

60s Calories Assault Bike

60s Push Press (Bar)

60s KB Swings (1/1.5 Pood)

60s Shuttle Sprints (25′)

60s Rest

Deadlift/Back Squat Program Starts Today!!!

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Strength

Deadlift 3×10 (Ascending)

MetCon

For Time:

75 Pullups

*Every Drop From The Bar = 1 Wall Walk*

Lift (Mechanics)

EMOTM 12 Minutes of:

High Hang/Tall Squat Clean (3)

Lift (Strength)

5 Sets (Ascending Weight) of:

Hang Power Clean (2) + Power Clean (2)