Strength

Incline Bench Press 8-8-8-6-6-6 (Ascending)

MetCon

24 Minute AMRAP of:

200m Backwards Run

3 Rope Climbs

3 Wall Walks

3 Power Cleans (155/225#)

Strength

Sumo Deadlift 4-4-4-2-2-2 (Ascending)

Lift

BTN Split Jerk 3-3-3-3 (Ascending)

MetCon

8 Minute AMRAP of:

0:00-2:00

4 Calories AB

16 Double Unders

2:00-4:00

4 Box Hops (24/30″)

8 Pullups

4:00-6:00

4 Calories AB

16 Double Unders

6:00-8:00

4 Box Hops (24/30″)

8 Pullups

MetCon

On Every 10th Minute For 5 Sets Perform:

1km Run

25 HSPU

Lift

Hang Squat Snatch 5-5-5-3-3-3 (Ascending)

MetCon

18 Minute AMRAP of:

200m Run

14 Wall Balls (W: 14/9 M: 20#/10′)

Strength

Front Squat 6×5 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

21 Hang Power Cleans (75/115#)

12 T2B

[20 Minute Time Cap]