Strength

Superset 2x [15-10-5] of:

Bench Press

Bent Over Row

MetCon

3 Rounds For Time of:

20 HSPU

20 Wall Balls (W: 14/9 M: 20#/10′)

Strength

Deadlift 1-1-1-1-1-1-1-1 @ 90%

MetCon

For Time:

30 Calories Ski Erg

[3 Minute Time Cap]

MetCon

“The Basics”

For Time:

500 Double Unders

400 Situps

300 Air Squats

200 Pushups

100 Pullups

-10 Burpees Every 5th Minute Starting At 0:00-

*Partition As Needed*

[50 Minute Time Cap]

Strength

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

MetCon

21 Squat Cleans (95/135#)

9 Calories Assault Bike

15 Squat Cleans (105/155#)

15 Calories Assault Bike

9 Squat Cleans (125/185#)

21 Calories Assaut Bike

[20 Minute Cap]

Strength

OH Squat 8-8-6-6-4-4 (Ascending)

MetCon

20 Minute AMRAP of:

5 SA Devil’s Press – L (35/50#)

10 SA Thrusters – L (35/50#)

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

5 SA DB Devil’s Press – R (35/50#)

10 SA Thrusters – R (35/50#)

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