Strength

i) Deadlift 4-4-4-2-2-2 (Ascending/Heavy)

MetCon

Buy In: 40 Calories Bike/Row/Ski

5 Rounds of:

15 S2OH (65/95#)

10 Pullups

15 SDHP (65/95#)

10 HR Pushups

Cash Out: 40 Calories Bike/Row/Ski

[23 Minute Time Cap]

Strength

Back Squat 5-5-5-3-3-3 (Ascending/Heavy)

MetCon

3 Rounds For Time of:

21 Wall Balls (W: 14/9 M: 20#/10′)

15 Burpee Box Hops (20/24″)

9 Power Cleans (75/115#)

[17 Minute Time Cap]

Strength

DB Chest Press 30-20-10 (Ascending)

MetCon

In Teams Of 2 Complete 30 Rounds For Time of:

3 T2B

6 Hang DB Snatch (25/40#)

9 Goblet Squats (25/40#)

12 Crossover Skips

*You Go, I Go – Optional Active Rest*

Strength

i) 4 Sets (Ascending Weight/Light) of:

20 BB Bent Rows (Supinated)

15 BB Shrugs

20 KB Bent Over Rows

15 KB Upright Rows

ii) 4 Sets of:

45s Single Leg Balance (Switch Feet Every Set)

45s Leaning Dorsiflexion

45s Tippy Toe Sled Pull

45s Rest

Lift

Snatch

4×1 @ 50%

4×1 @ 60%

MetCon

On A 28-Minute Timer Complete:

8 Minutes of:

40 Calories Assault Bike

AMRAP (Remaining Time):

5 BB Deadlifts (125/185#)

10 BB S2OH (65/95#)

-2 Minute Rest-

8 Minutes of:

40 Calories Assault Bike

AMRAP (Remaining Time):

5 DB Deadlifts (2×50/2×70#)

10 DB S2OH (2×20/2×35#)

-2 Minute Rest-

8 Minutes of:

40 Calories Assault Bike

AMRAP (Remaining Time):

5 KB Deadlifts (2×1.5 Pood/2×2 Pood)

10 KB S2OH (2x.5 Pood/2×1 Pood)

Accessory (Core)

6 Sets of:

30s Weighted Plank (Elbows)