Strength

Back Squat 6×8 (Ascending)

MetCon

4 Sets For MAX Reps of:

3 Minute AMRAP of:

8 Wall Balls (W: 14/9 M: 20#/10′)

6 T2B

4 Box Hops (20/24″)

-1 Minute Rest-

Strength

Superset 7 Sets of:

3 Seated Behind The Neck Press

3 BB Upright Rows

MetCon

“Lucky 13”

3 Rounds For Time of:

13 Pushups

13 Situps

13 Box Hops (20/24″)

13 KB Swings (1/1.5 Pood)

13 Push Press (Bar)

13 Lunges (Per Leg)

13 Mountain Climbers (Per Side)

13 K2E/HKR

13 Pullups/Ring Rows

13 Ring Dips/Bench Dips

13 Air Squats

13 Back Extensions

13 Burpees

[30 Minute Time Cap]

Strength

7 Sets (Ascending Weight) of:

3 Block Bench Press

3 Block Deadlifts

MetCon

5 Rounds For Time of:

16/20 Calories Assault Bike

4 Cleans (155/225#)

[22 Minute Time Cap]

MetCon

“Mini Murph”

1km Run/Walk

50 Pullups

100 Pushups

150 Air Squats

1km Run/Walk

[40 Minute Time Cap]

Accessory

400m Farmer Carry (2×1 Pood/2×1.5 Pood)

Lift

5 Sets (Ascending Weight) of:

Power Snatch + TnG Squat Snatch + Hang Power Snatch + Hang Squat Snatch

MetCon

For Time:

40 Hang DB Clean & Jerk (35/50#)

80 Double Unders

4 Rope Climbs

40 Hang DB Snatch (35/50#)

80 Double Unders

4 Rope Climbs