Strength

7 Sets (Ascending Weight) of:

3 Block Bench Press

3 Block Deadlifts

MetCon

5 Rounds For Time of:

16/20 Calories Assault Bike

4 Cleans (155/225#)

[22 Minute Time Cap]

MetCon

“Mini Murph”

1km Run/Walk

50 Pullups

100 Pushups

150 Air Squats

1km Run/Walk

[40 Minute Time Cap]

Accessory

400m Farmer Carry (2×1 Pood/2×1.5 Pood)

Lift

5 Sets (Ascending Weight) of:

Power Snatch + TnG Squat Snatch + Hang Power Snatch + Hang Squat Snatch

MetCon

For Time:

40 Hang DB Clean & Jerk (35/50#)

80 Double Unders

4 Rope Climbs

40 Hang DB Snatch (35/50#)

80 Double Unders

4 Rope Climbs

Strength

Front Squat 8×1 (Ascending)

MetCon

For MAX Reps Complete:

0:00-10:00

AMRAP of:

10 Calorie Row

10 Box Hops (20/24″)

10:00-20:00

AMRAP of:

10 Calorie Ski Erg

10 Thrusters (55/75#)

Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Seated Supine Grip Strict Press

3 Supine Grip Bent Over Row

MetCon

For Time:

10↓1 HSPU

1↑10 HR Pushups

*After Each Round Perform 25 Cross Over Skips*