Strength

5 Sets of:

MAX Reps Seated Strict Press (65/95#)

-2 Minute Rest-

MetCon

EMOTM 18 Minutes of:

Minute 1: 5-10 Calories Assault Bike

Minute 2: 50 Double Unders OR 40s Double Under Practice

Minute 3: 1-3 Rope Climbs

*Repeat 3 Times*

MetCon

In Teams of 2 Complete For Time:

1km Run (Each)

20 Power Cleans (95/135#)

10 Burpee RMU

20 Power Cleans (105/155#)

10 Burpee BMU

20 Power Cleans (125/185#)

10 Burpee Suitcase Deadlifts – L (70/100#)

20 Power Cleans (145/205#)

10 Burpee Suitcase Deadlifts – R (70/100#)

20 Power Cleans (155/225#)

10 Burpee BMU

20 Power Cleans (165/245#)

10 Burpee RMU

1km Run (Each)

*Rep For Rep*

Strength

Sumo Deadlift 7×3 (Ascending)

MetCon

For Time:

60 Wall Balls (W: 14/9 M: 20#/10′)

60 SDHP (55/75#)

60 Box Jumps (16/20″)

60 Push Press (55/75#)

60 Calorie Row

[17 Minute Time Cap]

Strength

Tempo Back Squat 6×4 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

12 Thrusters (75/115#)

12 T2B

Strength

Superset 6 Sets (Ascending Weight) of:

6 Supinated Grip Bench Press

6 Supinated Grip Bent Over Row

MetCon

6 Rounds For MAX Reps of:

3 Minute AMRAP of:

2 Squat Snatches (75/115#)

6 HSPU

10 Alternating Forward Lunges

-1 Minute Rest–