Strength

i) Push Press 10-8-6-4-2 (Ascending)

ii) Deadlift 10-8-6-4-2 (Ascending)

MetCon

6 Minute AMRAP of:

8 KB SDHP (1/1.5 Pood)

4 Strict HSPU

MetCon

On A 32-Minute Timer Complete:

0:00-5:00

AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

5:00-6:00

Rest

6:00-26:00

On Every 2nd Minute For 10 Sets Perform:

1 Rope Climb

5 Calories Assualt Bike

5 Deadlifts (155/225#)

5 Box Hops (24/30″)

5 Shuttle Sprints (30′)

26:00-27:00

Rest

27:00-32:00

AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

Lift

Power Clean 3-3-3-2-2-2-1-1-1 (Ascending)

MetCon

For Time:

21 DB S2OH – L (35/50#)

21 DB S2OH – R (35/50#)

21 Burpee Over Dumbell

15 DB S2OH – L (35/50#)

15 DB S2OH – R (35/50#)

15 Burpee Over Dumbell

9 DB S2OH – L (35/50#)

9 DB S2OH – R (35/50#)

9 Burpee Over Dumbell

[17 Minute Time Cap]

Strength

Back Squat 10-8-6-4-2 (Ascending)

MetCon

For Time:

1500m Row

40 Power Snatches (55/75#)

40 T2B

MetCon

“Choose Your Own Adventure” (With A Partner)

45 Minute AMRAP of:

Partner 1: Cardio (Any Machine)

Partner 2: Choose ANY 2 Movements And Complete A Drop Ladder 8↓1

RULES:

Each partner can perform their OWN set of exercises, they do NOT have to be the same.

Once P2 competes their Drop Ladder, switch and continue on.

Movements cannot repeat.

Cardio machines can be changed throughout the AMRAP.