Strength

Front Squat 8×4 (Ascending)

MetCon

21-15-9 For Time of:

HR Pushups

T2B

Hang Power Snatch (75/115#)

Lift

BTN Split Jerk 4×2 (Ascending)

MetCon

For Time:

70 Calories Assault Bike

50 Thrusters (75/115#)

30 CTB Pullups

*Partition As Needed*

Lift

Snatch 5-3-2-1-1-1-1-1 (Ascending)

MetCon

8-Minute AMRAP of:

1 RMU

3 DB Cleans (2×35/2×50#)

5 Box Hops (20/24″)

MetCon

50-40-30-20-10 For Time of:

Double Unders

Situps

Cross Over Skips

Walking Lunges

*400m Run BEFORE Each Round*

Strength

Deadlift 6-6-4-4-2-2 (Ascending)

*5 Depth Jumps AFTER Each Set*

MetCon

3 Rounds For Time of:

50 Calorie Row

30 Bench Press (95/135#)

10 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)

[30 Minute Time Cap]