Strength

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

15 BB Strict Press

10 BB Incline Front Raise

15 DB Arnold Press

10 Bent Over Flies

45s Plank (Rings)

ii) 4 Sets of:

45s Wrist Curls

45s Weight Spins

45s Static Weight Hold

45s Rest

Lift

Clean & Jerk

4×1 @ 50%

4×1 @ 60%

MetCon (Steady State)

On A 60-Minute Timer Complete 3 Rounds of:

EMOTM 5 Minutes of:

8-12 Calories Row

EMOTM 5 Minutes of:

6-10 Calories Ski Erg

EMOTM 5 Minutes of:

4-8 Calories Assault Bike

EMOTM 5 Minutes of:

2-6 Burpees

Strength

Deadlift

3×10 @ 50%

3×3 @ 70%

MetCon

On A 16-Minute Timer Compete:

0:00-3:00

1 Wall Walk

3 Shuttle Sprints (20′)

3:00-13:00

“Cindy”

AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

13:00-16:00

1 Wall Walk

3 Shuttle Sprints (20′)

DELOAD WEEK!!!

---

Strength

Back Squat

3×10 @ 50%

3×3 @ 70%

MetCon

5 Rounds For MAX Reps of:

45s Calories Assaut Bike

45s Box Hops (16/20″)

45s KB Swings (.5/1 Pood)

45s REST

Strength

Power Rows 5×4 (Ascending)

MetCon

In Teams of 2 Complete A 24 Minute AMRAP of:

Partner 1:

200m Run

75 DUs

Partner 2:

7 Wall Balls (W:14/9 M: 20#/10′)

7 T2B

MAX REPS Bench Press (65/95# – Floor)

-Switch Each Round-

*Score = Total Bench Press Reps*