MetCon

On Every 3rd Minute Perform (Circuit Style):

0:00- 3:00: 20 Back Squats (65/95#)

3:00-6:00: 20 Burpees

6:00-9:00: 500m Row

*Repeat For 6 Sets*

MetCon

“Squat Quadrant”

For Time:

50 Back Squats (Bar)

1km Run

50 Front Squats (Bar)

1km Run

50 OH Squats (Bar)

1km Run

50 Zercher Squats (Bar)

1km Run

Strength

i) 5 Sets (Ascending Weight) of:

8 Bent Over Rows + 8 Barbell Shrugs

ii) EMOTM 6 Minutes of:

30s Bent Over Flies

30s Rest

MetCon

“Death By…”

3 Burpees + 3 Wall Balls (W: 14/9 M: 20#/10′)

*Increase ONLY Wall Balls By 1 Rep Each Minute Until Failure Within The Minute*

Odd Objects

i) 5 Sets (Ascending Weight) of:

10 Axl Bar Deadlifts

ii) 5 Sets (Ascending Weight) of:

40′ OH Lunge Walk

iii) 5 Sets (Ascending Weight) of:

60s SA Fat Grip DB Clean & Jerk – L

60s SA Fat Grip DB Clean & Jerk – R

60s Rest

iv) 40′ Shuttle Sprint Pyramid

MetCon

30 Rounds For Time of:

2 CTB Pullups

4 KB Thrusters (.5/1 Pood)

6 Calorie Row