Back Squat (70%x5, 80%x5, 90%x3+)
Metcon (Time)
800m Run
10 RKBS
10 Pushups
600m Run
20 RKBS
20 Pushups
400m Run
30 RKBS
30 Pushups
200m Run
40 RKBS
40 Pushups
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#