Back Squat (75%x5, 85%x3, 95%x1+)
Hang Clean (5×3)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans
Sit ups
Push ups
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#