Strength

Back Squat 3×15 (Ascending)

MetCon

3 Rounds For Time of:

20 Calories Assault Bike

25 Wall Balls (W:14/9 M: 20#/10′)

MetCon

In Teams Of 2 Complete For Time:

6 Rounds “Cindy”

2 Rounds “DT”

5 Rounds “Cindy”

2 Rounds “DT”

4 Rounds “Cindy”

2 Rounds “DT”

3 Rounds “Cindy”

2 Rounds “DT”

2 Rounds “Cindy”

2 Rounds “DT”

1 Round “Cindy”

2 Rounds “DT

Strength

Superset 3 Sets (Ascending Weights) of:

8 Bent Over Barbell Rows (Supinated Grip)

8 Barbell Shrugs w/ 2s Hold

8/Side SA DB Lawnmowers

8 KB Upright Rows

MetCon

For Time:

Buy In: 35 Calorie Ski Erg

18 DB Chest Press (35/50#)

3 T2B

15 DB Chest Press (35/50#)

6 T2B

12 DB Chest Press (35/50#)

9 T2B

9 DB Chest Press (35/50#)

12 T2B

6 DB Chest Press (35/50#)

15 T2B

3 DB Chest Press (35/50#)

18 T2B

Cash Out: 35 Calorie Ski Erg

Lift

Option #1

1RM Clean & Jerk

Option #2

i) EMOTM 10 Minutes (Light Weight) of:

Power Clean + Squat Clean + Split Jerk (2)

ii) EMOTM 20 Minutes of:

1 Clean & Jerk (Wave)

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MetCon

10 Rounds For Time of:

150m Run

4 SA DB S2OH – L (50/70#)

4 SA DB Suitcase Burpees – L (50/70#)

4 SA DB S2OH – R (50/70#)

4 SA DB Suitcase Burpees – R (50/70#)