Part A (Running Intervals – Front)

4 Sets of:

250m Run/Sprint

-3 Minute Rest-

Part B (Back)

3 Rounds For Time of:

30 KB Swings (1/1.5 Pood)

10 Hang Power Snatch (65/95#)

Lift

5 Sets (Ascending Weight) of:

Clean (Power OR Squat) + Jerk (3)

MetCon

21-15-9 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

HSPU

V-Ups

Strength

Bulgarian Split Squat 8-8-8-8 (Ascending/Per Side)

MetCon

5 Rounds For Time of:

75 Double Unders

15 Deadlifts (95/135#)

15 HR Pushups

Strength

On Every 2nd Minute For 12 Minutes Perform:

[1 Thruster + 10s OH Hold] x6 (65/95#)

MetCon

As A Group Perform 1200 Calories ACCUMULATED On Any Cardio Machine

*On Every 2nd Minute Perform 5 Burpees*

Strength

5 Sets For MAX Reps of:

30s MAX Front Squats (75/115#)

30s MAX Back Squats (75/115#)

-120s Rest-

MetCon

15 Minute AMRAP of:

12 SA Hang DB Snatch – L (35/50#)

12 SA DB Bent Row – L (35/50#)

12/Side Lateral DB Jump Overs

12 SA Hang DB Snatch – R (35/50#)

12 SA DB Bent Row – R (35/50#)

12/Side Lateral DB Jump Overs