Strength

i) 3 Sets of:

MAX Reps Bench Press (65/95#)

ii) 3 Sets of:

MAX Reps DB Chest Press (25/40#)

MetCon

3 Rounds For Time of:

80 Double Unders

50 Air Squats

20 T2B

Lift

Split Jerk 2-2-2-1-1-1 (Ascending)

MetCon

EMOTM 20 Minutes of:

Odd: 10 Calorie Ski Erg + 5 HSPU

Even: 10 Hang Power Cleans (75/115#) + 1 Rope Climb

*Repeat 10 Times*

MetCon

On Every 3rd Minute For 10 Sets Perform:

5 Calories Assaut Bike

5 Box Jumps (16/20″)

3 Shuttle Sprints (30′)

5 Muscle Snatch (45/65#)

5 Bar Facing Burpees

3 Shuttle Sprints (30′)

Accessory

EMOTM 10 Minutes of:

Odd: 20- 30s HSW Practice

Even: 20-30s Ring L-Sit Hold

*Repeat 5 Times*

Lift

i) Low Block Power Snatch 2-2-1-1-1 (Ascending)

ii) Low Block Squat Snatch 2-2-1-1-1 (Ascending)

MetCon

2 Rounds For Time of:

30 Pullups

30 Pushups

30 Anchored Situps

30 Calorie Row (Damper 10)

Strength

3 Sets of:

MAX Reps Back Squat @ 185/275#

MetCon

20 Minute AMRAP of:

5 Devils Press (35/50#)

7 DB S2OH (35/50#)

9 DB Front Squats (35/50#)

-60s Rest-