Day 32

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength (EMOM)

EMOM x 7 Minutes

15 KB SDLHP (70/53)

C. MetCon (Time)

50 Wall Balls (20/14)

50 Double Unders

50 Toes 2 Bar

50 Box Jump Overs (24/20)

50 DB Snatches (70/55)

Day 97

A. Strength

Trap Bar Deadlift – Heavy Triple

B. MetCon (AMRAP)

8 min. AMRAP

15 Kettlebell Swings (70/53)
30 Double Unders 

2 min. rest

C. MetCon (AMRAP)

8 min. AMRAP

10 KB SDLHP (70/53)
20 Butterfly Abmat Sit-ups

Day 42

A. Squat

Back Squat - 3RM

B. EMOM x 30 Minutes

Minute 1: 15 Calorie Row
Minute 2: 12 KB Swings (70/53)
Minute 3: 15 AbMat Sit-Ups
Minute 4: 12 KB SDLHP (70/53)
Minute 5: 15 Wall Balls (20/14)

Day 186

A.) Four sets, not for time of:

DB Bench Press x 10

Pendlay Row x 10 (demo)
Push-ups x 10
Side Elbow Plank Crunches x 10 (each side)

B.) MetCon (AMRAP) x 8 minutes

10 Burpees 

10 KBS (70/53)

2 minute rest into:

MetCon (AMRAP) x 5 minutes

30 Double Unders

10 KB SDLHP (70/53)