Strength

Back Squat 6×12 (Ascending)

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

S2OH (75/115#)

Back Extensions

Lift

On Every 2nd Minute For 20 Minutes Perform:

Split Jerk (2)

Strength

Superset 3 Sets (Ascending Weight) of:

12/Side SA DB/KB Bent Over Row

12 DB/KB Shrugs

12 Seated Bent Over Flies

12 Banded Face Pulls

Accessory

6 Sets of:

20s Weighted Hanging Knee Raise Hold

Lift

On Every 2nd Minute For 20 Minutes Perform:

3-Position Squat Snatch

Strength

Superset 3 Sets (Ascending Weight) of:

8/Side Bulgarian Lunges

8/Side Lateral Step Ups (16/20″)

30s Banded Wall Sit

Accessory

6 Sets (Ascending Weight) of:

20s Weighted Plank (Hands)

MetCon

2 Rounds For Time of:

800m Run

400m Run Backwards

80 Bench Press (45/65# – From Ground)

40 Pullups

[40 Minute Time Cap]

Strength

Deadlift 8-8-6-6-4-4 (Ascending)

*5 Seated Box Hops AFTER Each Set*

MetCon

For Time:

Buy In: 30 Calories Assault Bike

10 Thrusters (75/115#)

8 Thrusters (95/135#)

6 Thrusters (105/155#)

4 Thrusters (125/185#)

2 Thrusters (145/205#)

Cash Out: 30 Calories Assault Bike