Strength

Back/Front Squat 5×5 (Ascending)

*Week #3 Weights*

MetCon

For Time:

50 S2OH (55/75#)

1 Rope Climbs

40 S2OH (65/95#)

2 Rope Climbs

30 S2OH (75/115#)

3 Rope Climbs (55/75#)

20 S2OH (95/135#)

4 Rope Climbs

10 S2OH (105/155#)

5 Rope Climbs

MetCon

In Teams of 2 Perform For Time:

10 Rounds of:

1 Synchro Wall Walk (Each)

6 Thrusters (65/95#)

3 Burpee BMU

10 Rounds of:

1 Synchro Wall Walk (Each)

6 Squat Snatches (65/95#)

3 Burpee RMU

Accessory

3 Sets of:

MAX Handstand Hold (On Wall)

-2 Minutes Rest-

Strength

Superset 6 Sets of:

5 BB Bent Over Rows (HEAVY)

10 Seated DB Bent Over Flies

15 BB Shrugs

MetCon

15-12-9-12-15 For Time of:

DB Chest Press (50/70#)

T2B

Calories Ski Erg (Damper 10)

Strength

Back/Front Squat 3×10 @ 50% (5RM)

Lift

5 Sets (Ascending Weight) of:

SG Deadlift + Low Hang Snatch + SG Deadlift + Low Hang Snatch

MetCon

7 Minute AMRAP of:

4 Calories Assault Bike

8 Wall Balls (W: 14/9 M: 20#/10′)

MetCon

For Time:

Buy In: 1500m Row

“Bradshaw”

10 Rounds of:

3 HSPU

6 Deadlifts (155/225#)

12 Pullups

24 Double Unders

Cash Out: 1500m Row

[45 Minute Time Cap]