MetCon

i) On Every 4th Minute For 5 Sets Complete:

400m Run

ii) On Every 4th Minute For 5 Sets Complete:

2 Rounds of:

8 SA DB Snatch (50/70#)

8 CTB Pullups

Strength

Front Squat 4×8 (Ascending)

MetCon

3 Rounds For Time of:

30 Calorie Row

30 Wall Balls (W: 14/9 M: 20#/10′)

Strength

i) Incline Bench Press 7×3 (Ascending)

ii) Superset 4 Sets (Ascending Weight) of:

10 Incline DB Press

10 Incline DB Flies

MetCon

20 Minute AMRAP of:

200m Run

1 RMU + 1 Ring Dip

1 Squat Clean (145/205#)

Strength

i) Deadlift 4×12 (Ascending)

ii) Superset 3 Sets (Ascending Weight) of:

20 KB Gorilla Rows

20 KB Shrugs

20 KB Upright Rows

MetCon

For MAX Reps:

0:00-3:00

20/25 Calories AB

MAX Reps Hang Power Cleans (105/155#)

3:00-6:00

20/25 Calories AB

MAX Reps HSPU

6:00-9:00

20/25 Calories AB

MAX Reps DBL DB Clean & Jerk (2×35/2×50#)

MetCon

For Time:

1 Mile Run

5 Rounds of:

10 KB Swings (1.5/2 Pood)

20 HR Pushups

30 Lunge Walk Steps

40 Jump & Touches (6/8″)

1 Mile Run

[50 Minute Time Cap]