Strength

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

ii) Back Rack Forward Lunge 12-12-12 (Ascending)

MetCon

12 Minute AMRAP of:

40 Double Unders

12 Muscle Snatch (45/65#)

6 Pullups

Strength

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

Olympic Lifting

Power Clean 2-2-2-2-2 (Ascending)

Strength

Strict Press 10-8-6-4-2 (Ascending)

*8 Lateral Raises AFTER Each Set*

MetCon

10 Rounds of:

30s Calories Assault Bike

30s Double Unders

30s Shuttle Sprints (40′)

30s Rest

Strength

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

MetCon

20 Minute AMRAP of:

250m Row

10 Burpees

15 Situps

20 Air Squats

MetCon

“Deck Of Cards”

❤️ = Rower/AB/Ski Erg

♠️ = Bench Press (95/135#)

♦️ = Pullups

♣️ = KB Swings (1/1.5 Pood)

Card # = Reps

Face Cards = 10 Reps

Aces = 60s Pank/60s Wall Sit

[50 Minute Time Cap]