MetCon

On Every 3rd Minute For 8 Sets Perform:

15/20 Calories Assault Bike

2 Hang Squat Snatch (100/145#)

2 Hang Squat Clean & Split Jerk (125/185#)

Accessory

EMOTM 12 Minutes of:

Odd: 15-30s Handstand Practice

Even: 1-3 RMU/15-30s RMU Practice

Lift

Superset 5 Sets (Ascending Weight) of:

10 Laying Prone Row

10 Laying Prone Flies

MetCon

5 Rounds For Time of:

50 Double Unders

30 Lunge Walk Steps

10 Ring Dips

Accessory

30-20-10 of:

Anchored Situps

*60s Plank (Elbows) After Each Round*

Strength

Tempo Front Squat 6×3 (Ascending – 3s ↓/3s Pause/3s ↑)

MetCon

EMOTM 20 Minutes of:

Even: 8 Pullups + 1 Wall Walk

Odd: 8 HSPU + 2 SA Snatch (50/70#)

Strength

Supersets 5 Sets (Ascending Weight) of:

5 Weighted Hip Thrusts

5 Rack Pulls

MetCon

For Time:

21-15-9 of:

DB Chest Press (35/50#)

Burpees

21-15-9 of:

HSPU

Box Hops (20/24″)

Lift

i) On Every 2nd Minute For 6 Sets (Ascending Weight) Perform

Clean Pull (2) + Clean High Pull (2) + Muscle/Power Clean (2)

ii) On Every 2nd Minute For 6 Sets (Ascending Weight) Perform:

Hang Squat Clean (2)

MetCon

8 Minute AMRAP of:

40 Double Unders

4 Deadlifts (125/185#)

4 Deficit Pushups