MetCon

On Every 5th Minute For 8 Sets Perform:

30s Wall Sit

8 Shuttle Sprints (30′)

8 Tuck Jumps

8 KB Swings (1/1.5 Pood)

8 Jumping Lunges

8 Calories Assault Bike

Strength

i) Deadlift 4-4-4-2-2-2 (Ascending/Heavy)

MetCon

Buy In: 40 Calories Bike/Row/Ski

5 Rounds of:

15 S2OH (65/95#)

10 Pullups

15 SDHP (65/95#)

10 HR Pushups

Cash Out: 40 Calories Bike/Row/Ski

[23 Minute Time Cap]

Strength

Back Squat 5-5-5-3-3-3 (Ascending/Heavy)

MetCon

3 Rounds For Time of:

21 Wall Balls (W: 14/9 M: 20#/10′)

15 Burpee Box Hops (20/24″)

9 Power Cleans (75/115#)

[17 Minute Time Cap]

Strength

DB Chest Press 30-20-10 (Ascending)

MetCon

In Teams Of 2 Complete 30 Rounds For Time of:

3 T2B

6 Hang DB Snatch (25/40#)

9 Goblet Squats (25/40#)

12 Crossover Skips

*You Go, I Go – Optional Active Rest*

Strength

i) 4 Sets (Ascending Weight/Light) of:

20 BB Bent Rows (Supinated)

15 BB Shrugs

20 KB Bent Over Rows

15 KB Upright Rows

ii) 4 Sets of:

45s Single Leg Balance (Switch Feet Every Set)

45s Leaning Dorsiflexion

45s Tippy Toe Sled Pull

45s Rest

Lift

Snatch

4×1 @ 50%

4×1 @ 60%