Lift

Split Jerk 6×2 @ 60%

Strength

Deadlift 4×4 @ 60%

MetCon

2 Rounds For Time of:

30 KB Swings (.5/1)

30 Box Hops (16/20″)

24/30 Calories Assault Bike

DELOAD WEEK!!!

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Strength

Back Squat 4×8 @ 55%

MetCon

4 Rounds For Time of:

350m Row

16 Wall Balls (W: 14/9 M: 20#/10′)

8 Pullups

4 Power Cleans (125/185#)

Accessory

3 Sets of:

70s Plank (Elbows)

35s Single Leg Balance (Per Leg)

Strength

i) 1RM Strict Bicep Curl

ii) Superset 3 Sets of:

8 Barbell Skull Crushers

8 OH Tricep Extensions

MetCon

In Teams of 2 Complete For Time:

400m Run

50 T2B

400m Run

50 SA DB Chest Press – L (50/70#)

400m Run

50 T2B

400m Run

50 SA DB Chest Press – R (50/70#)

*Run Can Be Exchanged For 500m Ski/500m Row*

[25 Minute Time Cap]

Lift

Hang Power Clean 5×2 (Ascending)

MetCon

In Teams of 2 Complete For Time:

1000m Row (Damper 10)

100 Wall Balls (W: 14/10 M: 20#/11′)

800m Row

80 Reverse Lunge Wall Balls (W:14/9 M: 20#/10′)

600m Row

60 Burpee To Target

400m Row

40 Box Jump Overs (24/30″)

200m Row

20 Wall Walk + 2 Shoulder Taps

Gymnastics

EMOTM 12 Minutes of:

Odd: 3-5 Deficit Wall Facing HSPU

Even: 3-5 SA Bottoms Up KB Press (Per Side)

Strength

Push Jerk 3×3 (Ascending)

MetCon

On A 30 Minute Timer Complete:

30 Rounds of:

3 Deadlifts (155/225#)

3 HSPU

*MAX Calories Assault Bike With Remainder Of Time*