Strength

Strict Press 15-15-10-5-5 (Ascending)

MetCon

For Time:

50 Calories Assault Bike

25 T2B

10 SA Devil’s Press – L (50/70#)

50 Calorie Ski Erg

25 T2B

10 SA Devil’s Press – R (50/70#)

Strength

EMOTM 10 Minutes of:

2 Back Squats (225/315#)

MetCon

For Time:

2 Rounds of:

8 Bench Press (105/155)

8 Power Cleans (105/155#)

2 Rounds of:

6 Bench Press (125/185#)

6 Power Cleans (125/185#)

2 Rounds of:

4 Bench Press (145/205#)

4 Power Cleans(145/205#)

2 Rounds of:

2 Bench Press (155/225#)

2 Power Cleans (155/225#)

2 Rounds of:

4 Bench Press (145/205#)

4 Power Cleans (145/205#)

2 Rounds of:

6 Bench Press (125/185#)

6 Power Cleans (125/185#)

2 Rounds of:

8 Bench Press (105/155#)

8 Power Cleans (105/155#)

[30 Minute Time Cap]

Strength

Superset 4 Sets (Ascending Weight) of:

20 Barbell Shrugs

20 KB Gorilla Rows

20 Upright Rows

MetCon

50 SA Hang DB Snatches (20/35# – Switch Every 5 Reps)

40 V-Ups

30 SA DB Thrusters (20/35# – Switch Every 5 Reps)

20 T2B

10 Turkish Getups (20/35# – Switch Every 5 Reps)

Strength

i) Snatch Grip Push Press 4×8 (Ascending)

ii) Back Squat 4×5 @ 60%

MetCon

4 Rounds For Time of:

40 Double Unders

8 HSPU

8 Box Hops (20/24″)

[10 Minute Time Cap]

MetCon

On Every 5th Minute For 10 Sets Perform:

10 HR Pushups

10 Tuck Jumps

10 Calories Assault Bike

1 Wall Walk

1 Rope Climb

1 Clean & Jerk (155/225#)