I. Strength Superset
- Hammer Strength ISO High Row 15 reps (95, 115, 115, 115, 115)
- Hammer Strength ISO Low Row 10 reps (95, 95, 95, 95, 95)
- Bent-over Between the Legs Barbell Row 5 reps (135, 180, 180, 180, 180)
- Hang Power Cleans 6 reps (95, 95, 95, 95, 95)
II. Strength Hang Power Cleans 4 reps (135, 135, 135, 135, 135)
II. Metcon
5 rounds
- 5 burpees
- 10 TRX row
- 5 kB snatches each side
- 20 kB swings
- 1 sled push 50 yards
- 15:32