MetCon

2 Rounds For Time of

250′ SA DB OH Walking Lunge – R (35/50#)

25 SA DB Snatch To Thruster – R (35/50#)

250′ SA DB OH Walking Lunge – L (35/50#)

25 SA DB Snatch To Thruster – L (35/50#)

Lift

Heavy Single of:

Push Press (2) + Split Jerk (2)

MetCon

7 MInute AMRAP of:

25 Double Unders

4 Strict HSPU

Strength

Front Squat 3×15 (Ascending)

MetCon

5 Rounds For Time of:

8 Box Jumps (24/30″)

12 Wall Balls (W: 14/9 M: 20#/10′)

16 Calorie Row

MetCon

i) 5 Rounds For Time of:

10 Back Squats (155/225#)

12 Calories Assault Bike

ii) 5 Rounds For Time of:

3 Bar Muscle Ups

10 Burpee Box Overs (20/24″)

Strength

Superset 3 Sets (Ascending Weights) of:

6 Bent Over Barbell Rows (Pronated Grip)

6 Barbell Shrugs w/ 2s Hold

6/Side SA DB Lawnmowers

6 KB Upright Rows

MetCon

4 Rounds For MAX Reps of:

3 Minute AMRAP of:

5 T2B

5 DB Front Squats (2×35#/2×50#)

–1 Minute Rest Between Rounds-