Warm-up (No Measure)
Partner Bike
10-8-6-4-2 cal
Front Squat
Strict Press
Dip/Drive
Push Press
Thruster
Work on timing of thruster movement
Metcon (6 Rounds for time)
6 Round for time
Every 3 Minutes
15/12 Cal Bike
15 Thrusters 95/65
Metcon (Time)
1k Row
15 Box Jump-Overs
150 Ft. Bear Crawl
15 Stone cleans
150 Ft. Bear Crawl
15 Box Jump-Overs
1k Row
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#