Strength

Front Rack Forward Lunge 5×10 (Ascending)

MetCon

For Time:

150 Cross Over Skips

30 HSPU

5 Burpee RMU + Ring Dip

150 Double Unders

30 HSPU

5 Burpee RMU + Ring Dip

Lift

i) Snatch 1RM (3-3-2-2-1-1-1-1-1)

ii) Clean & Jerk 1RM (3-3-2-2-1-1-1-1-1)

MetCon

On A 40-Minute Timer Complete:

0:00-4:00

400m Sprint

4:00-8:00

400m Sprint

8:00-12:00

400m Sprint

12:00-16:00

400m Sprint

16:00-20:00

400m Sprint

20:00-40:00

20 Rounds For Time of:

1 Deadlift (225/315#)

3 CTB Pullups

5 DB Chest Press (50/70#)

Strength

EMOTM 20 Minutes of:

2 Front Squats @ 75%

MetCon

For Time:

50 Calorie Row

50 SA DB Thrusters – L (35/50#)

50 Calorie Row

50 SA DB Thrusters – R (35/50#)

[20 Minute Time Cap]

Strength

i) DB Chest Press 3×20 (Ascending)

ii) Incline DB Chest Press 3×15 (Ascending)

iii) Decline DB Chest Press 3×10 (Ascending)

MetCon

2 Rounds For MAX Reps of:

120s Wall Balls (W: 14/9 M: 20#/10′)

120s Ski Erg (Calories)

120s Wall Walks OR Bear Crawl Laps

120s T2B/HKR

120s Rest