Strength

Sumo Deadlift 4-4-4-2-2-2 (Ascending)

MetCon

20 Minute AMRAP of:

150m Run w/ Med Ball (14/20#)

8 Wall Balls (W: 14/9 M: 20#/10′)

8 HSPU

MetCon

On A 40-Minute Timer Complete:

0:00-4:00

25/30 Cal AB Sprint

4:00-8:00

25/30 Cal AB Sprint

8:00-12:00

25/30 Cal AB Sprint

12:00-16:00

25/30 Cal AB Sprint

16:00-20:00

25/30 Cal AB Sprint

20:00-40:00

For Time:

6 Rounds of:

1 BMU

2 Power Snatches (105/155#)

3 Box Jump Overs (20/24″)

6 Rounds of:

1 RMU

2 Power Cleans (145/205#)

3 Box Jump Overs (24/30″)

Lift

Split Jerk 2-2-2-1-1-1 (Ascending)

Strength

Bent Over Row 3-3-3-3 (Ascending)

MetCon

2 Rounds For Time of:

800m Run

50 Air Squats

50 Pushups

50 Situps

Strength

Front Squat 20-15-10-5 (Ascending)

MetCon

On Every 2nd Minute For 10 Sets Perform:

5 DB Chest Press (35/50#)

5 DB Cleans (35/50#)

5 DB Thruster (35/50#)

Strength

Superset 4 Sets (Ascending Weight) of:

8 Deficit Deadlifts

20 DB Gorilla Rows

MetCon

4 Rounds For Time of:

400m Run

12 T2B

1 Clusters (95/135#)

1 Cluster (105/155#)

1 Cluster (125/185#)

[22 Minute Time Cap]