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Warm-up

Warm-up (No Measure)

7 MIN AMRAP

50M SHUTTLE RUN

10 KB SWINGS

5/5 WINDMILLS WITH KB OR DB

10 SIT UPS

Weightlifting

Back Squat

1X4 @60%

1X4 @70%

3X4 @75%

Metcon

Metcon (4 Rounds for reps)

4 X 4 MIN AMRAP

50 DOUBLE UNDERS

30 AIR SQUATS

20 DB HANG SNATCH

2 MIN REST BETWEEN SETS

Metcon (No Measure)

4 SETS

10/10 SINGLE LEG WEIGHTED KICKBACKS

20 WEIGHTED HIP RAISES