Strength

Power Row 6-6-6-6 (Ascending)

*After Each Set Perform 12 Bent Over Flies*

MetCon

17 Minute AMRAP of:

50 Wall Balls (W: 14/9 M: 20#/10′)

40 Calories Ski Erg

30 Weighted Box Step Overs (35/50#)

20 Devil’s Press (35/50#)

10 BMU

Strength

i) Back Rack Forward Alternating Lunge 4×10 (Ascending)

ii) Bulgarian Split Lunge 3×8/Side (Ascending)

MetCon

3 Rounds For Time of:

400m Run

21 SDHP (65/95#)

12 T2B

Lift

8 Minutes To Establish:

4RM Hang Power Clean

MetCon

For Time:

BUY IN: 150 Double Unders

4 Rounds of:

15 Calories Assault Bike

12 Deficit HSPU

9 Thrusters (75/115#)

6 SA DB Snatch (50/70#)

CASH OUT: 10 Turkish Get Ups (Bar)

[30 Minute Time Cap]

Strength

Superset 4 Sets (Ascending Weight) of:

8 Floor Press

12 Tricep Pull Downs

MetCon

On Every 2nd Minute For 10 Sets Perform:

10 Deadlifts (95/135#)

5 BF Burpees

*Score = Slowest Time*

Strength

Front Squat 4×8 @ 75%

MetCon

On Every 3rd Minute For 5 Sets Perform:

300m Row

12 CTB Pullups

3 Squat Snatches (105/155#)