Warm-up (No Measure)
Side Lying T-Spine x 10
Superman x 25
Sot Press x 15
Push Jerk + Split Jerk (5×2/1 @ 70%-80%)
Metcon (AMRAP – Reps)
6 Min. AMRAP
10 GHD sit-ups
20 OHS 45/35
Metcon (Distance)
Cashout
3 Min Max Distance on Ski-Erg
Metcon (Time)
2 RFT
90/70 Cal Row
70 Wall Balls
50 Kettlebell Swings
30 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#