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]

Strength

i) 3 Sets of:

MAX Reps Bent Over Rows (55/75#)

ii) 3 Sets of:

MAX Reps DB Bent Over Rows (20/35#)

MetCon

Drop Ladder 10 ↓ 1 For Time of:

SDHP (65/95#)

CTB Pullups

*30 Double Unders AFTER Each Round*

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At Home HERO WOD!!!

For Time (Partition As Needed):

200 Squats

150 Situps

100 Pushups

50 Burpees

Olympic Lifting

i) Snatch 3-3-2-1-1-1-1 (Ascending)

ii) Clean & Jerk 3-3-2-1-1-1-1 (Ascending)

* 20 Minutes For Each Lift*

MetCon

0:00-10:00

2 Rounds of:

30 Calories Ski Erg

20 HSPU

10:00-20:00

2 Rounds of:

30 Calories Assault Bike

20 Ring Dips

20:00-30:00

3 Rounds of:

10 Weighted Step Ups (W: 50/20 M: 70#/24″)

10 SA DB Snatch (50/70#)

30:00-40:00

3 Rounds of:

10 DB Goblet Lunge (50/70#)

10 Alternating Renegade Rows (50/70#)