Strength

Front Squat 3×15 (Ascending)

MetCon

5 Rounds For Time of:

8 Box Jumps (24/30″)

12 Wall Balls (W: 14/9 M: 20#/10′)

16 Calorie Row

MetCon

i) 5 Rounds For Time of:

10 Back Squats (155/225#)

12 Calories Assault Bike

ii) 5 Rounds For Time of:

3 Bar Muscle Ups

10 Burpee Box Overs (20/24″)

Strength

Superset 3 Sets (Ascending Weights) of:

6 Bent Over Barbell Rows (Pronated Grip)

6 Barbell Shrugs w/ 2s Hold

6/Side SA DB Lawnmowers

6 KB Upright Rows

MetCon

4 Rounds For MAX Reps of:

3 Minute AMRAP of:

5 T2B

5 DB Front Squats (2×35#/2×50#)

–1 Minute Rest Between Rounds-

Lift

i) Snatch Grip Push Press 5-5-5 (Ascending)

ii) Snatch Balance 5-5-5 (Ascending)

iii) Snatch Complex (Heavy Single) of:

Snatch Grip Deadlift

Low Hang Snatch Grip Deadlift (2)

Squat Snatch

MetCon

2 Rounds For Time of:

1000m Row

100 Double Unders

50 Thrusters (45/65#)

50 Burpees