Strength

Banded Bench Press 5-5-5-3-3-1-1-1 (Ascending)

MetCon

On A 20 Minute Timer Perform:

0:00-14:00:

AMRAP of:

42 Double Unders

21 KB Swings (1/1.5 Pood)

15 T2B

9 HSPU

14:00-20:00

Establish 3RM TnG Squat Clean

Strength

Back Rack Reverse Lunge 10-10-10-10-10 (Ascending)

*5 Seated Box Hops AFTER Each Set*

MetCon

9 Minute AMRAP of:

60 Hang DB Clean & Jerks (35/50#)

40 Calories Assaut Bike

20 Ring Muscle Ups

Accessory

5 Sets (NOT For Time) of:

40′ Seated Sled Pull

8 GHDSU

MetCon

6 Rounds For Time:

400m Run

5 Snatches (95/135#)

[30 Minute Time Cap]

Strength

Push Press 8-8-6-6-4-4 (Ascending)

MetCon

On Every 4th Minute For 5 Sets Perform:

500m Row

Accessory

5 Sets of:

3×40′ Sled Pull

90s Rest

Strength

6 Sets (Ascending Weight) of:

[Pause Front Squat (5s) + Front Squat] x3

MetCon

10 Rounds For Time of:

8 Wall Balls (W: 14/10 M: 20#/11′)

6 Deadlifts (155/225#)

4 Bar Facing Burpees

2 Wall Walks

[20 Minute Time Cap]