MetCon

In Teams Of 2 Perform For Time:

150 Calories Assault Bike

75 Thrusters (65/95#)

150 Calories Ski Erg

75 Thrusters (65/95#)

Strength

Superset 6 Sets (Ascending Weight) of:

5 Wide Grip Block Bench Press

8 Side Lifts

MetCon

For Time:

25 Pullups

5 HSPU

50 Air Squats

20 Pullups

10 HSPU

50 Air Squats

15 Pullups

15 HSPU

50 Air Squats

10 Pullups

20 HSPU

50 Air Squats

5 Pullups

25 HSPU

50 Air Squats

Lift

Snatch Deadlift 3-3-3 (Ascending)

Snatch Pull 2-2-2 (Ascending)

Power Snatch 1-1-1-1-1-1 (Ascending)

MetCon

E3MOM x10

100m Row

35 Double Unders

5 Power Cleans (105/155#)

Strength

Back Squat 10×3 (Ascending)

MetCon

21 Deadlifts (125/225#)

21 Deficit Pushups

15 Deadlifts (185/275#)

15 Deficit Pushups

9 Deadlifts (205/315#)

9 Deficit Pushups