Strength

Front Squat 3×10 (Light)

MetCon

On Every 4th Minute For 4 Sets Complete:

500m Row

20 Plate GR2OH (25/45#)

Stretch

Coach Led

Strength

Block Bench Press 6×5 (Ascending)

MetCon

20 Minute AMRAP of:

40 Thrusters (Bar)

4 RMU

80 Double Unders

40 Thrusters (65/95#)

6 RMU

120 Double Unders

40 Thrusters (95/135#)

8 RMU

160 Double Unders

40 Thrusters (125/185#)

10 RMU

200 Double Unders

Etc…

 Lift

i) Snatch Pull 4×3 (Ascending)

ii) EMOTM 10 Minutes of:

Odd: Snatch Pull (2) + Power Snatch

Even: Snatch Pull (2) + Squat Snatch

MetCon

10 ↓ 1 For Time of:

T2B

*After Each Round Perform 80′ Farmer Carry*

Option #1 – 35# + 50#

Option #2 – 50# + 70#

Option #3 – 70# + 100#

MetCon

On Every 4th Minute For 10 Sets Complete:

5/7 Calories Assault Bike

7 Tuck Jumps

7 Lateral Box Overs (16/20″)

35′ Lunge Walk

35′ Burpee Broad Jumps

7 Shuttle Sprints (35′)

Strength

Strict Press 6-6-6-6 (Ascending)

Accessory

EMOTM 8 Minutes of:

20-30s HSW Practice

MetCon

3 Rounds For Time of:

21 Calorie Row (Damper Setting 10)

15 HSPU

9 Deadlifts (185/275#)