Strength

i) BTN SG Push Press 5×4 (Ascending)

ii) Tricep Dips 4xMAX Reps

MetCon

14 Minute AMRAP of:

1 Bench Press (105/155#)

1 Power Clean (145/205#)

10 Double Unders

*Add 1 Rep/10 DUs Each Round*

MetCon (Steady State)

50 Minute AMRAP of:

200m Row

20 Air Squats

200m Ski

20 Pushups

200m Row

20 Situps

200m Row

20 Ring Rows (To Standard)

Strength

OH Squat 6×6 (Ascending)

MetCon

8 Rounds For Time of:

8 Calories Assault Bike

8 SA DB Thrusters (35/50#)

*Switch Arms Each Round*

Strength

i) Push Press 4×6 (Ascending/Light)

ii) Back Rack Forward Lunge 4×6 (Ascending/Light)

MetCon

On Every 4th Minute For 4 Sets Perform:

2 Rounds of:

2 Wall Walks

4 CTB Pullups

6 HSPU

8 Burpees

Lift

Squat Snatch 6×2 @ 60%

Clean & Jerk 6×2 @ 60%

Strength

Bench Press 5×5 @ 70%