Strength

Back Squat 10-8-6-4-2 (Ascending)

MetCon

For Time:

1500m Row

40 Power Snatches (55/75#)

40 T2B

MetCon

“Choose Your Own Adventure” (With A Partner)

45 Minute AMRAP of:

Partner 1: Cardio (Any Machine)

Partner 2: Choose ANY 2 Movements And Complete A Drop Ladder 8↓1

RULES:

Each partner can perform their OWN set of exercises, they do NOT have to be the same.

Once P2 competes their Drop Ladder, switch and continue on.

Movements cannot repeat.

Cardio machines can be changed throughout the AMRAP.

MetCon

i) 3 Rounds For MAX Reps of:

60s Calories Assault Bike

60s DB Snatches (35/50#)

60s Box Hops (20/24″)

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Sprints (40′)

60s Rest

ii) 3 Rounds For MAX Reps of:

60s Calories Ski Erg

60s S2OH (Bar)

60s Bar Facing Burpees

60s KB Swings (1/1.5 Pood)

60s Sprints (40′)

60s Rest

MetCon

5 Rounds For Time of:

200m Row

20 Air Squats

200m Row

20 Pushups

200m Row

20 Situps

200m Row

20 Pullups/Ring Rows

[45 Minute Time Cap]

Strength

EMOTM 20 Minutes of:

2 Bench Press @ 80%

MetCon

20 Minute AMRAP of:

5 T2B

10 Calories Assault Bike

15 Thrusters (Bar)

40 Double Unders