Metcon (No Measure)
Emom 9
Min 1 Bridge Press x5
Min 2 Squat Therapy x10
Min 3 Sot Press x10
Back Squat (Perform 1 Set every 2 minutes)
S1 – x5 @ 70%
S2 – x3 @ 75%
S3 – x3 @ 80%
S4-S5 – x2 @ 85%
Metcon (Time)
Every 4 min for 16 minutes
x25 WallBall 20/14
x20 KBS 53/35
x15 Pull-ups
Metcon (No Measure)
Extra Work
3 RNFT
x15 GHD Sit-ups
x10 Standing Dumbbell Press (AHAP)
x2 Rope Climbs