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

MetCon

For Time:

400m Run

40 Wall Balls (W: 14/10 M: 20#/11′)

400m Run

40 HSPU

400m Run

40 KB Swings (1.5/2 Pood)

400m Run

40 Ring Dips

400m Run

40 Box Jumps (24/30″)

400m Run

40 HR Pushups

[50 Minute Time Cap]

Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Cleans @ Weight #1

Minute 6-10: 2 Cleans @ Weight #2

Minute 11-15: 1 Clean @ Weight #3

Minute 16-20: 1 Clean @ Weight #4

*Any Clean Style (Power OR Squat)*

MetCon

For Time:

50 SA Hang DB Clean & Jerk (20/35#)

5 BMU

50 Calorie Row

40 SA Hang DB Clean & Jerk (35/50#)

4 BMU

40 Calorie Row

30 SA Hang DB Clean & Jerk (50/70#)

3 BMU

30 Calorie Row