Strength/Metcon:

Back Squat 10-8-6-4-2, using heaviest weight per set

Shoulder Press 10-8-6-4-2, using heaviest weight per set

Deadlift 10-8-6-4-2, using heaviest weight per set

time cap: 40 Mins

Strength/Skill:

Back Squat/Front Squat

Metcon:

Complete as many rounds as possible in 8 mins of:

3 Hang Power Cleans, 115/75 lbs

6 Bar Facing Burpees

6 Hang Power Cleans, 115/75 lbs

6 Bar Facing Burpees

9 Hang Power Cleans, 115/75 lbs

6 Bar Facing Burpees

… Continue adding 3 Hang Power Clean reps each round until time expires.

Metcon:

Every 1 min for 24 mins, alternating between:

13/11 Row Calories

Farmers Carry, 53/35 lbs, 100 ft

13/10 Echo Bike Calories

:40 Front Rack Hold, 53/35

40 Double Unders

Rest 1 min

Strength/Skill:

Core Finisher

Strength/Skill:

Push Press

Push Jerk

Metcon:

Complete as many rounds as possible in 12 mins of:

7 Box Pike Handstand Push-ups

9 Plate Ground-to-Overheads, 45/25 lbs

15 Box Jump Overs, 24/20 in

9 Deadlifts, 185/125 lbs

Metcon:

4 rounds, each round for time, of:

Run, 400 m

10 Burpee Pull-ups

50 Ft Dumbbell Suitcase Lunge, 50/35 lbs

*Go every 5 mins.