Strength

i) Seated Strict Press 3×15 (Ascending)

ii) Seated Arnold Press 3×12 (Ascending)

MetCon

15 Minute AMRAP of:

20 Calories Assault Bike

20 KB Swings (1/1.5 Pood)

20 HR Pushups

MetCon

i) In Teams Of 2 Complete 20 Rounds For Time of:

4 CTB Pullups

4 Box Hops (24/30″)

4 DB Snatch To Thruster (35/50# – Alternate Arms Every Round)

4 Deadlifts (205/315#)

[30 Minute Time Cap]

ii) Partner Shuttle Sprints (12′ Lengths – There & Back =1)

2-4-6-8-10-8-6-4-2

Lift

5 Sets (Ascending Weight) of:

Squat Clean + Hang Power Clean + Spit Jerk (2)

MetCon

On Every 2nd Minute For 10 Sets Perform:

Odd: 250m Ski Erg

Even: 250m Row

Strength

Back Squat [5-3-1] x4 (Ascending)

MetCon

[15-12-9] x2 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Burpee To Target

Strength

i) Close Grip Bench Press 5-5-5-5 (Ascending)

ii) Wide Grip Bench Press 5-5-5-5 (Ascending)

MetCon

50-40-30-20-10-10-20-30-40-50 For Time of:

Double Unders

*10 HSPU After Each Set On The Descent*

*10 Pullups After Each Set On The Ascent*