MetCon

5 Rounds For Time of:

350m Row

8 DB Bent Over Row (50/70#)

8 Inverted Rows

8 Supermans

350m Ski Erg

8 DB Chest Press (50/70#)

8 Incline Pushups

8 V-Ups

[40 Minute Time Cap]

Accessory

COACHES CHOICE

Strength

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

MetCon

10 Rounds For Time of:

25 Double Unders

1 Rope Climb

[7 Minute Time Cap]

MetCon (Odd Objects/Movements)

40 Minute AMRAP of:

200m Backwards Run

6 Tire Flips

4 Axl Bar Cleans (100/150#)

200m Sandbag Run

6/Side Sledgehammer Strikes

4/Side SL Strict T2B

50′ Sled Push

50′ Sled Pull (Rope)

Lift

Squat Snatch 3-3-3-1-1-1 (Ascending)

MetCon

9 Minute AMRAP of:

50 Pullups

30 Lateral Box Overs (20/24″)

10 Wall Walks

Strength

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

MetCon

MAX Unbroken Wall Balls (W:14/9 M: 20#/10′)

-2 Minutes Rest-

5 Sets of:

5 Calories Assault Bike

3×25′ Shuttle Sprints

8 S2OH (Bar)

3×25′ Shuttle Sprints

5 Burpees

1×25′ Shuttle Sprint

-2 Minutes Rest-

MAX Unbroken Wall Balls (W:14/9 M: 20#/10′)