Warm up

5 min AMRAP:
6 spiderman lunges
10 jump squats
6 pull-ups or ring rows

Endurance

Every 4 min for 8 rounds, each round for time:
200m run
10 alternating DB snatches 50/35 lbs
10 burpees
10 alternating single DB clean and jerks 50/35 lbs

— rest the remainder of each interval

UES strength

Warm Up

:45sec @ MOD PACE /:15sec @ SPRINT – Row/Bike/Ski
10 Seal Pose Push up to Down Dog
10 Boot Strappers
10 Push-Ups
10 Good Mornings Empty Bar

Bench Press
EMOM for 10 Mins
1 Bench Press
Start @ 50% 1RM Bench Press and work up to ~80% 1RM
Banded Deadlift
EMOM for 10 Mins
1 Banded Deadlift
Start @ 50% 1RM DL and work up to ~75% – 80% 1RM
Metcon
For Time:
25 Deadlifts
25 V-Ups
50 Double Pushup to Burpee Over Bar
25 V-Ups
25 Deadlifts

RX:135/95
Intermediate: 115/75