Strength

i) 5 Sets of:

60s MAX Reps Bicep Curls (45/65#)

60s Rest

ii) 5 Sets of:

60s MAX Reps Skull Crushers (45/65#)

60s Rest

MetCon

In Teams of 2 Complete A 20-Minute AMRAP of:

2 BMU

4 SA Hang DB Clean & Jerk (50/70#)

6 Hollow Rocks

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Lift

5 Sets (Ascending Weight) of:

4 Push Press + 2 Split Jerk

Strength

3 Sets (Ascending Weight) of:

10 SA OH Walking Lunge Steps (Per Side)

MetCon

4 Rounds For Time of:

25 Calories Assault Bike

50 Air Squats

MetCon

In Teams of 2 Complete 60 Rounds For Time of:

1 Wall Walk

1 Deadlift (245/365#)

1 Strict Deficit HSPU

1 Cluster (125/185#)

Lift

15 Minutes To Establish:

3RM Hang Squat Snatch

MetCon

For Time:

3000m Row

300 Double Unders

30 Burpee Box Overs (20/24″)

Strength

Back Squat

[3-5-7] @ 60%

[2-4-6] @ 70%

[1-3-5] @ 80%

MetCon

7 Rounds For Time of:

7 T2B

7 S2OH (105/155#)

7 Double DB Snatch (2×35/2×50#)