Metcon (Time)
1 Mile Run
then
5 Rounds
20 Alternating KB Snatches 53/35
15 Weighted Sit-ups 20/14
then
1600 Meter Run
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