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
Warm-up
0-5:00
Briefing
5:00-30:00
Pick Drill
then 30:30 Row
Calf Stretch
Bottoms Up Press
Double Under Work
Metcon (Time)
500m Row
100 Double Unders
400m Farmers Carry
100 Double Unders
500m Row
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#