Strength

Push Press 6-6-4-4-2-2 (Ascending)

MetCon

10 Minute AMRAP of:

75 Double Unders

30 DB Deadlifts (2×35/50#)

75 Double Unders

30 DB Power Cleans (2×35/50#)

75 Double Unders

30 DB Devils Press (2×35/50#)

MetCon

7 Rounds of:

6 Calories Assault Bike

6 Shuttle Sprints (20′)

8 Pullups

8 Shuttle Sprints (20′)

10 Jump & Touch (6″/10″)

10 Shuttle Sprints

-3 Minutes Rest-

*Score = Slowest Round*

Accessory (Core)

EMOTM 8 Minutes of:

Odd: 20/Side Wide Leg Pike Over Pylon

Even: 10/Side Hanging Leg Lift Over Bench

Lift

Build To A Heavy Single of:

Squat Clean + Power Clean + Push Jerk

MetCon

3 Rounds For Time of:

8 Deadlifts (95/135#)

8 HR Pushups

8 Snatches (95/135#)

8 Ring Dips

8 OH Squats (95/135#)

8 HSPU

Strength

Back Squat 6-6-4-4-2-2 (Ascending)

MetCon

4 Rounds of

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Calories Ski Erg

60s T2B

“Herd At Home” Series At-Home Workout

Individualized Zone Training (12/5/615pm)

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Please email Coach Jeff for any questions, comments or concerns.