Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Supine Grip Bench Press

3 Supine Grip Deadlift

MetCon

2 Rounds For Time of:

15 Snatches (95/135#)

15 T2B

MetCon

On Every 4th Minute For 10 Sets Perform:

5 Calories Assault Bike

5 Burpees

5 Shuttle Sprints

5 SA DB S2OH – L (35/50#)

5 SA DB S2OH – R (25/50#)

5 Shuttle Sprints

5 Burpees

5 Calories Assault Bike

Lift

4 Sets of:

Snatch Pull (2) + Hang Squat Snatch + Squat Snatch

MetCon

2 Rounds For Time of:

75 Calorie Row

75 Wall Balls (W: 14/9 M: 20#/10′)

[24 Minute Time Cap]

Strength

Front Squat 8×2 (Ascending)

MetCon

2 Rounds For Time of:

15 Clean & Jerks (95/135#)

15 CTB Pullups

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)