Strength

Back Squat 4×10 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

8 Thrusters (95/135#)

12 CTB Pullups

[20 Minute Time Cap]

Strength

Superset 6 Sets (Ascending Weight) of:

4 Bench Press

8 Bent Over Rows

MetCon

“Tabata That…”

BMU/CTB Pullups/Jumping CTB Pullups

Box Hops (16/20″)

DBL DB Snatch (2×20/2×35#)

Double Unders

Hollow Rocks

Lift

i) Snatch Grip Deadlift 5×3 (Ascending)

ii) Squat Snatch 3×2 @ 60%

MetCon

30-25-20-15-10-5 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Situps

MetCon

On Every 3rd Minute Complete The Following (Alternating Sets) For 5 Sets Each of:

Set #1

9-12 Calories Assault Bike

4-6 BF Burpees

1-3 Power Cleans (145/205#)

Set #2

9-12 Calories Ski Erg

4-6 BF Burpees

1-3 S2OH (105/155#)

Accessory

EMOTM 8 Minutes of:

Odd: 30s Plank (Rings)

Even: 30s Hollow Hold

Strength

Front Squat 7×3 (Ascending)

MetCon

4 Rounds For Time of:

25 Calorie Row

15 Pullups

5 Deficit HSPU