DELOAD WEEK!!!

---

Strength

Back Squat 6×8 @ 50-60%

MetCon

14 Minute AMRAP of:

250m Row

6 HSPU

6 Pullups

MetCon

In Teams of 2 Complete For Time:

Buy In: 20 Burpee Box Overs (24/30″)

3 Rounds of:

1000m Ski Erg

10 BMU

3 Rounds of:

100 DB Chest Press (25/40#)

10 Back Squat (205/315#)

Cash Out: 20 Burpee Box Overs (24/30″)

[45 Minute Time Cap]

Strength

Deadlift 10-7-5-3-2-1-1-1-1-1 (Ascending)

MetCon

On Every 3rd Minute For 8 Sets Perform:

15/20 Calories Assault Bike

2 Hang Squat Snatch (100/145#)

2 Hang Squat Clean & Split Jerk (125/185#)

Accessory

EMOTM 12 Minutes of:

Odd: 15-30s Handstand Practice

Even: 1-3 RMU/15-30s RMU Practice

Lift

Superset 5 Sets (Ascending Weight) of:

10 Laying Prone Row

10 Laying Prone Flies

MetCon

5 Rounds For Time of:

50 Double Unders

30 Lunge Walk Steps

10 Ring Dips

Accessory

30-20-10 of:

Anchored Situps

*60s Plank (Elbows) After Each Round*