MetCon

On Every 4th Minute For 10 Sets Perform:

5 Thrusters (75/115#)

5 Shuttle Sprints (25′)

15 Double Unders

5 Shuttle Sprints (25′)

5 BF Burpees

5 Shuttle Sprints (25′)

15 Cross Over Skips

5 Shuttle Sprints (25′)

Accessory

EMOTM 6 Minutes of:

3 Strict Chin Ups

10′ HSW

Lift

Hang Power Clean 3-3-3-1-1-1 (Ascending)

Strength

Seated Arnold Press 12-10-8-6 (Ascending)

MetCon

On Every 2nd Minute For 5 Sets Complete:

5 DBL DB Snatch (2×35#/2×50#)

5 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)

*MAX Pullups With Remaining Time*

Strength

Front Squat 7-7-5-5-3-3-1-1 (Ascending)

MetCon

BOTH MetCons Are SPRINTS!!!

-> 5-7 Minutes Rest Between Each MetCon

i) For Time:

30 S2OH (75/115#)

500m Ski Erg

30 S2OH (75/115#)

[6 Minute Time Cap]

ii) For Time:

10 Snatches (75/115#)

24/30 Calories Assault Bike

10 Snatches (75/115#)

[6 Minute Time Cap]

Strength

Superset 3 Sets (Ascending Weight) of:

12 Incline Bench Press

12 Incline Supine Front Raise

MetCon

For Time:

2 Rounds of:

10 Burpee To Target

3 Wall Walks

3 RMU

2 Rounds of:

10 Burpee Box Jump Overs (20/24″)

3 Wall Walks

3 RMU

2 Rounds of:

10 Devil’s Press (2×35/2×50#)

3 Wall Walks

3 RMU

Strength

Superset 5 Sets (Ascending Weight) of:

6 BB Power Rows

8 BB Shrugs

12 BB Upright Rows

MetCon

For Time:

65 Calories Ski Erg

40 T2B

25 Clusters (75/115#)