Strength

Superset 5 Sets (Ascending Weight) of:

5 Power Rows

12 KB Shrugs

5/Side Tempo KB Bent Over Rows

MetCon

On Every 2nd Minute For 12 Minutes Perform:

100m Ski Erg Sprint

*Score = Fastest Time*

MetCon

10 Rounds of:

5 Calories Assault Bike

3 Shuttle Sprints (30′)

5 Deadlifts (125/185#)

2 Shuttle Sprints (30′)

5 BF Burpees

1 Shuttle Sprint (30′)

-2 Minutes Rest-

*Score = Slowest Round*

Accessory

5 Sets (Ascending Weight) of:

45s Weighted Plank

Strength

BTN Push Jerk 3-3-3 (Ascending)

Lift

EMOTM 12 Minutes of:

2-Position Squat Clean

MetCon

For Time:

21 OH Squats (65/95#)

21 CTB Pullups

15 OH Squats (95/135#)

15 Pullups

9 OH Squats (125/185#)

9 CTB Pullups

[15 Minute Time Cap]

Strength

Back Squat 4×8 @ ~80%, 4×7 @ ~82.5%

MetCon

On Every 4th Minute For 4 Sets Complete:

500m Row

20 Wall Balls (W: 14/9 M: 20#/10′)

*Remaining Time = MAX Double Unders*

MetCon

In Teams Of 2 Perform For Time:

100 Deadlifts (125/185#)

60 Calorie Row

40 SA Hang DB Clean & Jerk (35/50#)

100 Back Squats (95/135#)

60 Calorie Ski Erg

40 SA Hang DB Clean & Jerk (35/50#)

100 Push Press (65/95#)

60 Calorie Assault Bike

40 SA Hang DB Clean & Jerk (35/50#)