Min 0-10
Forward/backward Sprints x10
downward Dog to push-up x10
Kb windmill x10
Half Kneeling Press x10
Min10-15
Push-Press Prep:
Press
Dip/Drive
Push-Press
Min 25-40
Metcon prep
Run 200m
x3 push Press
x5 Knee Tucks
Run 200m
x3 Push-Press
x5 Toes to Bar
Run 400m
x21 push press 95/65
X12 toes to bar
3 RFT
Warm-up
Row 2m
Medball squat throw (partner)
Metcon Prep:
Press
Front squat
Thruster
Pull-under to Thruster
hang clean to Thruster
Squat clean thruster.
Metcon (Time)
80 cal row
40 Squat Clean Thrusters
20 Burpees over Partner.
60 Cal row
20 Squat Clean Thrusters
10 Burpees over partner
40 cal row
10 Squat Clean Thrusters
1000m partner run
*Split work evenly
**increase weight on Clusters each interval
***use multiple bars if needed.
Back Squat (5-5-5-5-5+)
Add 5#
Metcon (Time)
10-1
KBS
Goblet Squats
10 Burpees every break
