Strength

OH Walking Lunge 5×10 (Ascending)

MetCon

For MAX Reps:

0:00-8:00

AMRAP of:

12 Calories Ski Erg

6 Deficit HSPU

8:00-16:00

AMRAP of:

12 Calories Assault Bike

6 SA DB Snatch (50/70#)

8:00-24:00

AMRAP of:

12 Shuttle Sprints (25′)

6 CTB Pullups

Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

“Fight Gone Bad” Variation

For MAX Reps:

0:00-3:00

MAX Reps Wall Balls (W: 14/9 M: 20#/10′)

3:00-4:00

Rest

4:00-7:00

MAX Reps SDHP (55/75#)

7:00-8:00

Rest

8:00-11:00

MAX Reps Box Hops (16/20″)

11:00-12:00

Rest

12:00-15:00

MAX Reps Push Press (55/75#)

15:00-16:00

Rest

16:00-19:00

MAX Calorie Row

Strength

i) EMOTM 12 MInutes of:

12 DB Chest Press (20/35#)

ii) EMOTM 12 MInutes of:

12 DB Bent Over Rows (20/35#)

MetCon

Inverted Ladder For Time of:

10 ↓ 1 Shuttle Sprints (35′)

1 ↑ 10 DBL DB Snatches (20/35#)

*After Each Round Perform 5 Thrusters (Bar)*

Lift

Squat Snatch

3×2 @ 50%

3×1 @ 60%

3×1 @ 70%

Stretch (30 Minutes)

Coach Led (Hips/Quads/Hamstrings)

MetCon

On A 50-Minute Timer Complete:

EMOTM 10 Minutes of:

Odd: 4-8 Calories Assault Bike

Even: 5-8 HSPU

EMOTM 10 Minutes of:

Odd: 20-40 Double Unders

Even: 30-45s Plank (Elbows)

EMOTM 10 Minutes of:

Odd: 6-12 Calorie Ski Erg

Even: 5-8 T2B

EMOTM 10 Minutes of:

Odd: 20-40 Cross Over/Backwards Skips

Even: 8-12 Back Extensions

EMOTM 10 Minutes of:

Odd: 6-12 Calories Row

Even: 1-3 RMU/BMUs