MetCon

For Time:

2000m Row

60/75 Calories Assault Bike

150 Double Unders

1500m Row

40/50 Calories Assault Bike

100 Double Unders

1000m Row

20/25 Calories Assault Bike

50 Double Unders

[50 Minute Time Cap]

Strength

i) Deadlift 4-4-4-4-4-4 (Ascending)

ii) Weighted Glute Bridge 5-5-5 (Ascending)

Lift

Split Jerk 2-2-1-1-1-1 (Ascending)

Strength

OH Squat 8-8-5-5-3-3(Ascending)

MetCon

For MAX Reps:

“Tabata Barbell”

Deadlift (105/155#)

Hang Power Clean (95/135#)

Front Squat (75/115#)

S2OH (65/95#)

*60s Rest Between Each Tabata*

Technique & Movement – RMU/Snatch High Pulls/Pistols

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Strength

DB Hammer Curls

MAX Reps @ (10/20#)

MAX Reps @ (15/25#)

MAX Reps @ (20/30#)

MAX Reps @ (25/35#)

MAX Reps @ (30/40#)

MetCon

5 Rounds For MAX Reps of:

60s Thrusters (75/115#)

60s Bar Facing Burpees

60s Rest

MetCon

Part A

For TOTAL Calories:

120s MAX Calories Assault Bike

120s Rest

90s MAX Calories Assault Bike

90s Rest

60s MAX Calories Assault Bike

60s Rest

30s MAX Calories Assault Bike

30s Rest

Part B

For Time:

200 Pushups

*Every Minute Perform 10 Mountain Climbers (Total NOT Per Side)

[20 Minute Time Cap]

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