Strength

Back Squat 5-5-3-1-1-1-1-1 (Ascending)

MetCon

3 Rounds For Time of:

20 Calorie Row

20 Thrusters (Bar)

20 Calorie Bike

20 Hang Muscle Snatch (Bar)

[20 Minute Time Cap]

Strength

Superset 3 Sets (Ascending Weight) of:

12 Decline Bench Press

12 Decline Flies

MetCon

For Time:

50 Double Unders

10 Squat Snatches (65/95#)

50 Double Unders

8 Squat Snatches (75/115#)

50 Double Unders

6 Squat Snatches (95/135#)

50 Double Unders

4 Squat Snatches (105/155#)

50 Double Unders

2 Squat Snatches (125/185#)

Strength

Superset 4 Sets (Ascending Weight) of:

10 Bulgarian Split Squats (Per Side)

10 VMO Goblet Squats

10 Hip Thrusts

MetCon

5 Rounds For Time of:

24 Tuck Jumps

16 Calories Ski Erg

8 GHDSU

Accessory

3 Sets of:

60s Plank (Rings)

60s Rest

MetCon

20 Rounds For Time of:

1 Wall Walk

1 Clean & Jerk (155/225# – Any Style)

1 BMU

1 Deadlift (205/315#)

1 Rope Climb

[50 Minute Time Cap]

Lift

5 Sets (Ascending Weight) of:

Snatch Grip Deadlift (3) + Snatch (3)

MetCon

5 Rounds For MAX Reps of:

1 Minute Wall Balls (W:14/9 M:20#/10′)

2 Minute AMRAP of:

4 CTB Pullups

4 Burpee Box Jump Overs (20/24″)