Strength

Deadlift

3×10 @ 50%

3×3 @ 70%

MetCon

On A 16-Minute Timer Compete:

0:00-3:00

1 Wall Walk

3 Shuttle Sprints (20′)

3:00-13:00

“Cindy”

AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

13:00-16:00

1 Wall Walk

3 Shuttle Sprints (20′)

DELOAD WEEK!!!

---

Strength

Back Squat

3×10 @ 50%

3×3 @ 70%

MetCon

5 Rounds For MAX Reps of:

45s Calories Assaut Bike

45s Box Hops (16/20″)

45s KB Swings (.5/1 Pood)

45s REST

Strength

Power Rows 5×4 (Ascending)

MetCon

In Teams of 2 Complete A 24 Minute AMRAP of:

Partner 1:

200m Run

75 DUs

Partner 2:

7 Wall Balls (W:14/9 M: 20#/10′)

7 T2B

MAX REPS Bench Press (65/95# – Floor)

-Switch Each Round-

*Score = Total Bench Press Reps*

Strength

Front Rack Reverse Lunge 5×10 (Ascending)

*5/Side Mario Jumps AFTER Each Set*

Odd Objects

i) “Tabata This…”

Tire Flips

Sled Pull

Parallette Jump Throughs

Fat Grip DB Snatches

ii) For Time:

400m Farmer Carry (2×35/2×50# – KB/DB)

MetCon

“Double Helen”

6 Rounds For Time of:

400m Run

21 KB Swings (1/1.5#)

12 Pullups

[40 Minute Time Cap]