MetCon

15 Minutes Rowing

15 Minutes Assault Bike

15 Minutes Ski Erg

1500 Single Skips

*Partition As Needed – MAX of 5 Minutes Per Machine*

[60 Minute Time Cap]

Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Snatch (3) + Snatch Balance (3)

Strength

Superset 4 Sets (Ascending Weight) of:

4 Romanian Deadlifts

8 Bulgarian Lunges (Per Side)

MetCon

For Time:

60 Calorie Row

60 SA DB Snatch (35/50#)

60 Weighted Box Step Ups (W:20/35 M: 24″/50#)

60 SA DB Hang Clean & Jerk (35/50#)

60 Goblet Squats (35/50#)

60 Calories Ski Erg

60 Muscle Snatch (45/65#)

60 Weighted Box Step Ups (W:20/45 M: 24″/65#)

60 Hang Clean & Jerk (45/65#)

60 Front Squats (45/65#)

[50 Minute Time Cap]

Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Clean (3) + Jerk (3)

MetCon

For Time:

100 Double Unders

75 Calories Assaut Bike

50 HSPU

[12 Minute Time Cap]

Strength

Back Squat 2×25 (Ascending)

MetCon

3 Rounds For Time of:

30 KB Swings (1.5/2 Pood)

20 T2B