Strength

Pause Front Squat 6×5 (Ascending – 5s Pause)

MetCon

4 Rounds For Time of:

30 Calorie Row/Ski Erg (Alternate Each Round)

30 S2OH (65/95#)

Strength

Superset 4 Sets (Ascending Weight) of:

12 KB Gorilla Rows

12 KB Shrugs

12 GHD Back Extensions

MetCon

Complete 4 Rounds For MAX REPS of:

60s Bench Press (75/115#)

60s KB SDHP (1.5/2 Pood)

60s Box Hops (20/24″)

60s Ski Erg

60s Rest

Strength

Deadlift 4×15 (Ascending)

Lift

4 Sets (Ascending Weight) of:

Power Snatch (2) + Hang Power Snatch (2) + BTN Jerk (2)

MetCon

7 Minute AMRAP of:

30 DUs

5 Ring Dips

MetCon

In Teams Of 2 Perform 4 Rounds For Time of:

400m Run – Together

50 Calories Assault Bike – Shared

40 Thrusters (65/95#) – Shared

30 T2B – Shared

Strength

Superset 4 Sets (Ascending Weight) of:

8 Push Press

5-8 Strict HSPU AFTER Each Set

MetCon

4 Rounds For Time of:

15 Calorie Row

30′ SA OH Lunge Walk – R

5 SA Burpee Deadlifts – R

15 SA DB Snatches – R

30′ SA OH Lunge Walk – L

5 SA Burpee Deadlifts – L

15 SA DB Snatches – L

[W:35# M:50#]