Strength

i) 5 Sets of:

60s OH DB Hold (Press Grip – 35/50#)

-2 Minute Rest-

ii) Deadlift 7×3 (Ascending)

MetCon

3 Rounds For Time of:

1500m Row

30 CTB Pullups

20 Burpee Box Overs (24/30″)

10 Power Cleans (145/205#)

Strength

Back Squat 7×3 (Ascending)

Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Split Jerks @ Weight #1

Minute 6-10: 2 Split Jerks @ Weight #2

Minute 11-15: 1 Split Jerk @ Weight #3

Minute 16-20: 1 Split Jerk @ Weight #4

Strength

5 Sets (Ascending Weight) of:

10 DBL DB/KB Walking Lunge Steps

MetCon

For MAX Reps:

0:00-2:00:

15 Calories Assault Bike

MAX Reps Hang Power Snatch (65/95#)

2:00-3:00

Rest

3:00-500

15 Calories Assault Bike

MAX Reps Hang Power Snatch (75/115#)

5:00-6:00

Rest

6:00-8:00

15 Calories Assault Bike

MAX Reps Hang Power Snatch (95/135#)

8:00-9:00

Rest

9:00-11:00

15 Calories Ski Erg

MAX Reps Bench Press (65/95#)

11:00-12:00

Rest

12:00-14:00

15 Calories Ski Erg

MAX Reps Bench Press (75/115#)

14:00-15:00

Rest

15:00-17:00

15 Calories Ski Erg

MAX Reps Bench Press (95/135#)

Strength

5 Sets of:

60s Seated DB Strict Press (2×25#/2×40#)

-2 Minute Rest-

MetCon

For Time:

6 Sets of:

25 Crossover Skips

6 V-Ups

6 Sets of:

25 Double Unders

6 T2B