Strength

i) DB Walking Lunge 5×10 (Ascending)

ii) OH SA DB Farmer Carry 3×80′ (Per Arm/Ascending)

MetCon

For Time:

75 Double Unders

45 DB Chest Press (35/50#)

75 Double Unders

35 T2B

75 Double Unders

25 HSPU

75 Double Unders

[20 Minute Time Cap]

Strength

i) Seated Strict Press 3×15 (Ascending)

ii) Seated Arnold Press 3×12 (Ascending)

MetCon

15 Minute AMRAP of:

20 Calories Assault Bike

20 KB Swings (1/1.5 Pood)

20 HR Pushups

MetCon

i) In Teams Of 2 Complete 20 Rounds For Time of:

4 CTB Pullups

4 Box Hops (24/30″)

4 DB Snatch To Thruster (35/50# – Alternate Arms Every Round)

4 Deadlifts (205/315#)

[30 Minute Time Cap]

ii) Partner Shuttle Sprints (12′ Lengths – There & Back =1)

2-4-6-8-10-8-6-4-2

Lift

5 Sets (Ascending Weight) of:

Squat Clean + Hang Power Clean + Spit Jerk (2)

MetCon

On Every 2nd Minute For 10 Sets Perform:

Odd: 250m Ski Erg

Even: 250m Row

Strength

Back Squat [5-3-1] x4 (Ascending)

MetCon

[15-12-9] x2 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Burpee To Target