Bench Press (5×5 )
Start at 70% and increase load each set
Metcon (Time)
200m Pizza Carry 45/25 each arm
50 Toes to Bar
200m Pizza Carry 45/25 each arm
Overhead Squat (5-5-5-5-5+)
Metcon (Time)
Dubs x50
Bike 30 cal
Dub x50
Thrusters 30
Dub x50
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Reps)
4 Rounds
60 seconds bike
30 seconds power cleans
3 minute rest