Strength

Superset 7 Sets of:

3 Seated Narrow Grip Press

3 BB Shrugs

MetCon

4 Rounds For MAX Reps of:

60s Calories Assault Bike

60s Ring Dips

60s Calories Ski Erg

60s Squat Cleans (95/135#)

60s Plank (Elbows)

Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Pause Bench Press

3 Deficit Deadlift

MetCon

For Time:

2000m Row

200 Double Unders

20 Devils Press (2×35/2×50#)

MetCon

For Time:

10 Rounds of:

1 BMU

3 Deficit Pushups

5 KB Swings (1.5/2 Pood)

10 Rounds of:

1 RMU

3 Deficit HSPU

5 KB SDHP (1.5/2 Pood)

5 Rounds of:

3 Power Snatch (95/135#)

3 Wall Walks

[50 Minute Time Cap]

Strength

Back Squat 6×8 (Ascending)

MetCon

4 Sets For MAX Reps of:

3 Minute AMRAP of:

8 Wall Balls (W: 14/9 M: 20#/10′)

6 T2B

4 Box Hops (20/24″)

-1 Minute Rest-

Strength

Superset 7 Sets of:

3 Seated Behind The Neck Press

3 BB Upright Rows

MetCon

“Lucky 13”

3 Rounds For Time of:

13 Pushups

13 Situps

13 Box Hops (20/24″)

13 KB Swings (1/1.5 Pood)

13 Push Press (Bar)

13 Lunges (Per Leg)

13 Mountain Climbers (Per Side)

13 K2E/HKR

13 Pullups/Ring Rows

13 Ring Dips/Bench Dips

13 Air Squats

13 Back Extensions

13 Burpees

[30 Minute Time Cap]