Strength

Back Squat [7-5-3] x3 @ 70%

MetCon

For Time:

20 Devil’s Press (2×20/2×35#)

40 HSPU

20 Box Step Overs (W: 2x20x20/M: 2×35#/24″)

Strength

i) 5 Sets of:

60s MAX Reps DB Bench Press (50/70#)

–120s Rest–

ii) 3 Sets of:

60s MAX Reps OH Tricep Extensions (35/50#)

–60s Rest–

MetCon

4 Rounds For MAX Reps of:

3 Minute AMRAP of:

1 BMU

3 T2B

5 Wall Balls (W: 14/10 M: 20#/11)

-1 Minute Rest-

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Lift

i) Hang Muscle Snatch 4×3 (Ascending)

ii) Power Snatch 4×3 @ 65%

MetCon

“HalloWOD”

For Time:

10 Burpees

31 Hang Power Cleans (65/95#)

10 Burpees

31 Box Hops (20/24″)

10 Burpees

31 Push Press (65/95#)

10 Burpees

31 Situps

10 Burpees

31 Ball Slams (14/20#)

10 Burpees

31 SA DB Snatches (35/50#)

10 Burpees

MetCon

For Time:

800m Run/1000m Row/1000m Ski

3 Rounds of:

100 Double Unders

20 KB Swings (1.5/2 Pood)

800m Run/1000m Row/1000m Ski

3 Rounds of:

75 Backwards Skips

20 KB SDHP (1.5/2 Pood)

800m Run/1000m Row/1000m Ski

3 Rounds of:

50 Cross Over Skips

20 KB Goblet Squats (1.5/2 Pood)

800m Run/1000m Row/1000m Ski

[50 Minute Time Cap]

Lift

i) Power Clean 5×2 @ 70%

ii) Split Jerk 3×3 @ 65%, 3×1 @ 70%

MetCon

15 Minute AMRAP of:

8 Calories Assault Bike

8 Pullups

8 Deadlifts (125/185#)

8 HSPU