Warm-up
Back squat
ohs
sot press
x20
Overhead Squat (3-3-3-1-1-1-1-1)
Metcon (AMRAP – Reps)
10 Ring MU
20 Overhead Squats
30 Dubs
Amrap 15
Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%)
Metcon (AMRAP – Rounds)
AMRAP 20
400m run
15 wall-balls
15 burpees
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#