MetCon

50-40-30-20-10 For Time of:

Double Unders

Situps

Cross Over Skips

Walking Lunges

*400m Run BEFORE Each Round*

Strength

Deadlift 6-6-4-4-2-2 (Ascending)

*5 Depth Jumps AFTER Each Set*

MetCon

3 Rounds For Time of:

50 Calorie Row

30 Bench Press (95/135#)

10 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)

[30 Minute Time Cap]

Strength

Back Squat 6×12 (Ascending)

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

S2OH (75/115#)

Back Extensions

Lift

On Every 2nd Minute For 20 Minutes Perform:

Split Jerk (2)

Strength

Superset 3 Sets (Ascending Weight) of:

12/Side SA DB/KB Bent Over Row

12 DB/KB Shrugs

12 Seated Bent Over Flies

12 Banded Face Pulls

Accessory

6 Sets of:

20s Weighted Hanging Knee Raise Hold

Lift

On Every 2nd Minute For 20 Minutes Perform:

3-Position Squat Snatch

Strength

Superset 3 Sets (Ascending Weight) of:

8/Side Bulgarian Lunges

8/Side Lateral Step Ups (16/20″)

30s Banded Wall Sit

Accessory

6 Sets (Ascending Weight) of:

20s Weighted Plank (Hands)