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Warm-up

Warm-up (No Measure)

5 MIN AMRAP

100 M RUN

10 KB SWINGS

10 GOBLET SQUATS

Weightlifting

Back Squat

PERFORM 1 SET EVER 3 MIN

SET 1 – 4 REPS @62%

SET 2 – 4 REPS @72%

SET 3 AND 4 – 4 REPS @80%

SET 5 AND 6 – 3 REPS @82%

Metcon

Metcon (Time)

21-15-12-9-6

STRICT HANDSTAND PUSH UPS

*400M RUN AFTER EACH SET

Metcon (No Measure)

3 SETS

30 SEC BYCICLE

30 SEC TOE TOUCHES

30 SEC LEG RAISE

30 SEC REST