Strength

Front Squat 10×1 (Ascending)

MetCon

20 Minute AMRAP of:

400m Row

8 HSPU

Strength

Bench Press 5×8 (Ascending)

MetCon

16 Minute AMRAP of:

1500m Row OR Ski

35 T2B

35 DB Chest Press (50/70#)

35 V-Ups

MAX REPS Wall Walks

Lift

i) Deficit Snatch Grip Deadlift 3×5 (Ascending)

i) 5 Sets (Ascending Weight) of:

Snatch High Pull + Hang Snatch High Pull (4) [TnG]

ii) Squat Snatch

2×3 @ 60%

2×2 @ 70%

3×1 @ 80%

3×1 @ 85%

MetCon

On Every 4th Minute For 10 Rounds Complete:

5/7 Calories Assault Bike

7 DB Cleans (2×35/2×50#)

7 Box Hops (16/20″)

7 Pullups

Strength

Push Press 4-4-4-2-2-2 (Ascending)

MetCon

i) 11 Minute AMRAP of:

8 Hang Power Snatch (65/95#)

16 Situps

ii) 11 Minute AMRAP of:

8 BF Burpees

32 Double Unders