Strength

Back Squat 4×8 (Ascending)

Lift

Split Jerk 4×3 (Ascending)

MetCon

For Time:

30 Pullups

30 Box Hops (20/24″)

30 S2OH (65/95#)

30 BF Burpees

Strength (Accessory)

Superset 4 Sets of:

6 Deficit SG Deadlifts

4/Side SL KB RDL

MetCon/Skill

EMOTM 20 Minutes of:

Min 1: 3-5 Tall Squat Snatches (Athlete Choice) + Ladder

Min 2: 3-5 Strict HSPU + Ladder

Min 3: 8-12 T2B + Ladder

Min 4: 1-3 Rope Climbs + Ladder

*Repeat 5 Times*

Strength

i) BTN SG Push Press 5×4 (Ascending)

ii) Tricep Dips 4xMAX Reps

MetCon

14 Minute AMRAP of:

1 Bench Press (105/155#)

1 Power Clean (145/205#)

10 Double Unders

*Add 1 Rep/10 DUs Each Round*

MetCon (Steady State)

50 Minute AMRAP of:

200m Row

20 Air Squats

200m Ski

20 Pushups

200m Row

20 Situps

200m Row

20 Ring Rows (To Standard)

Strength

OH Squat 6×6 (Ascending)

MetCon

8 Rounds For Time of:

8 Calories Assault Bike

8 SA DB Thrusters (35/50#)

*Switch Arms Each Round*