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Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Seated Wide Grip Strict Press

3 Close Grip BB Bent Over Row

MetCon

In Teams of 2 Complete For Time:

50 Double Unders – Each

50 HR Pushups – Shared

50 HSPU – Shared

50 Cross Overs – Each

100 V-Ups – Shared

50 Cross Overs – Each

50 HSPU – Shared

50 Ring Dips – Shared

50 Double Unders – Each

Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Supine Grip Bench Press

3 Supine Grip Deadlift

MetCon

2 Rounds For Time of:

15 Snatches (95/135#)

15 T2B

MetCon

On Every 4th Minute For 10 Sets Perform:

5 Calories Assault Bike

5 Burpees

5 Shuttle Sprints

5 SA DB S2OH – L (35/50#)

5 SA DB S2OH – R (25/50#)

5 Shuttle Sprints

5 Burpees

5 Calories Assault Bike

Lift

4 Sets of:

Snatch Pull (2) + Hang Squat Snatch + Squat Snatch

MetCon

2 Rounds For Time of:

75 Calorie Row

75 Wall Balls (W: 14/9 M: 20#/10′)

[24 Minute Time Cap]