Strength

i) Back Squat 5×7 @ 50%

ii) Strict Press 3×7 @ 50%

MetCon

3 Rounds For Time of:

15 KB Swings (1.5/2Pood)

15 Ring Dips

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MetCon

For Time of:

50 Thrusters (Bar)

50 Calories Row/SE

15 HR Pushups

50 Front Squats (Bar)

50 Calories Row/SE

15 HR Pushups

50 Push Press (Bar)

50 Calories Row/SE

15 HR Pushups

Strength

Incline Bench Press 8-8-8-4-4-4 (Ascending)

*After Each Set Perform 15 Bent Over Flies (Light)*

MetCon

3 Rounds For Time of:

4 Bar Muscle Ups

8 Devils Press (35/50#)

12 T2B

16 Wall Balls (W: 14/9 M: 20#/10′)

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Lift

Snatch 6×2 @ 75%

Strength

Back Squat 3×5 @ 75%

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Strength

Deadlift

4×10 @ 50%

3×10 @ 55%

2×10 @ 60%

MetCon

4 Rounds For Time of:

200m Run OR 250m Row

20 Lateral Box Overs  (16/20″)

10 Deficit HSPU

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