Strength

i) Push Press 3×8 @ 50-60%

ii) Deadlift 4×8 @ 50-60%

MetCon

4 Rounds For Time of:

8 Burpees

12 Hang Power Cleans (55/75#)

16 DB Front Squats (20/35#)

DELOAD WEEK!!!

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Strength

Back Squat 6×8 @ 50-60%

MetCon

14 Minute AMRAP of:

250m Row

6 HSPU

6 Pullups

MetCon

In Teams of 2 Complete For Time:

Buy In: 20 Burpee Box Overs (24/30″)

3 Rounds of:

1000m Ski Erg

10 BMU

3 Rounds of:

100 DB Chest Press (25/40#)

10 Back Squat (205/315#)

Cash Out: 20 Burpee Box Overs (24/30″)

[45 Minute Time Cap]

Strength

Deadlift 10-7-5-3-2-1-1-1-1-1 (Ascending)

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