Strength

Pause Back Squat (5s) 5×5 (Ascending)

MetCon

Inverted Ladder (10↓1/1↑10) For Time of:

Buy In: 50 Calories Cardio (Athlete Choice)

Burpee Box Overs (20/24″)

Thrusters (65/95#)

Cash Out: 50 Calories Cardio (Athlete Choice)

Strength

Superset 4 Sets of:

6 Power Rows (Ascending Weight)

4 Negative Ring Pullups/Rows (10s – False Grip If Applicable)

MetCon

Buy In: 25 T2R

50 SA DB Hang Clean & Jerk – L (35/50#)

100′ SA DB OH Walking Lunge – L (35/50#)

50 SA DB Chest Press – L (35/50#)

50 Crossover Skips

50 SA DB Hang Clean & Jerk – R (35/50#)

50′ SA DB OH Walking Lunge – R (35/50#)

50 SA DB Chest Press – R(35/50#)

50 Crossover Skips

Cash Out: 25 T2R

[35 Minute Time Cap]

Strength

i) Superset 4 Sets of:

6 Deadlifts (Ascending Weight)

5/Side SL RDL

ii) Superset 4 Sets of:

4 Deadlifts (Ascending Weight)

5/Side Stagger Stance Good Mornings

MetCon

EMOTM 10 Minutes of:

20s Assault Bike Sprint

MetCon

On A 45-Minute Timer Complete:

0:00-10:00

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

10:00-30:00:

AMRAP of:

2 BMU

4 HSPU

6 Hang Power Snatch (65/95#)

30:00-45:00

10 Rounds of:

1 Wall Walk

3 Ring Dips

5 S2OH (65/95#)

Lift

Split Jerk 3-3-3-2-2-1-1-1 (Ascending)

MetCon

50 Wall Balls (W: 14/9 M: 20#/10′)

40 Pistol Squats

30 Power Cleans (95/135#)

20 Weighted Box Step Overs (W: 20/2×35# M: 24″/2×50#)

10 Devil’s Press (2×35/2×50#)