Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Close Grip Bench Press

3 Sumo Deadlift

MetCon

8 Minute AMRAP of:

12 Calories Ski Erg

6 T2B

MetCon

In Teams of 2 Complete For Time:

800m Run (Together)

100 Hang Power Snatches (65/95# – Shared)

400m Run (Together)

100 S2OH (65/95# – Shared)

400m Run (Together)

100 Hang Power Cleans (65/95# – Shared)

400m Run (Together)

100 Front Squats (65/95#)

800m Run

[50 Minute Time Cap]

Lift

Split Jerk 3-3-3-2-2-2 (Ascending)

MetCon

21-18-15-12-9-6-3 For Time of:

Calories Assault Bike

*2 BMU/4 CTB/6 Pullups After Each Round*

[16 Minute Time Cap]

Accessory

3 Sets of:

10 GHDSU

20-30s Hanging L-Sit Hold

Strength

Back Squat 7×5 (Ascending)

MetCon

3 Rounds For Time of:

21 Wall Balls (W: 14/9 M: 20#/10′)

15 Deadlifts (125/185#)

9 BF Burpees

[14 Minute Time Cap]

Strength

Superset 6 Sets of:

3 Seated Strict Press

3 Bent Over Rows

MetCon

5-4-3-2-1 For Time of:

Cleans (105/205#)

Wall Walks