Strength

Back Rack Reverse Lunges 5×6 (Ascending)

*After Each Set Perform 5 Depth Jumps*

MetCon

9 Minute AMRAP of:

3 RMU

45 Double Unders

Accessory (Core)

EMOTM 9 Minutes of:

Min 1: 20-30s L-Sit Hold (Parallettes)

Min 2: 15-20/Side Pike Over Pylon

Min 3: 8-12 GHDSU

*Repeat 3 Times*

Strength

Push Press 6-6-4-4-2-2 (Ascending)

MetCon

“Tabata That…”

Calories Ski Erg

Front Squat (65/95#)

Calories Assault Bike

Renegade Rows (20/35#)

MetCon

50 Minute AMRAP of:

800m Run

80 Hang Muscle Snatch (Bar)

20 T2B

800m Run

80 Box Jump Overs (20/24″)

20 T2B

800m Run

80 KB Swings (1/1.5 Pood)

20 T2B

Lift

i) Clean Pull 3×4 (Ascending)

ii) Muscle Clean 3×4 (Ascending)

iii) [2 Power Clean + 2 Split Jerk] x2 (Ascending)

iv) [2 Squat Clean + 2 Split Jerk] x2 (Ascending)

v) Clean & Jerk 4×2 (Ascending)

Strength

Back Squat 3×20 (Ascending)

MetCon

For Time:

Buy In: 5 Wall Walks

3 Rounds of:

10 SA DB Devil’s Press (50/70#)

20 HSPU

30 Deadlift (95/135#)

Cash Out: Wall Walks