Shoulder Press (65%x5, 75%x5, 85%x5+)
Add 5# to 1RM
Metcon (Time)
7 RFT
6 pull-ups
9 sumo deadlift high pull 75/55
12 burpees
Warm-up
Prone Y’s
Prone T’s
Prone Presses
Reverse Snow Angel
Yoga Pushups
Goblet Squat Hold
Goblet Squats
Goblet Squat Thruster
Halos
Metcon (8 Rounds for time)
8 Rounds every 3 Minutes
12/10 calorie Bike
10 DB Thrusters 35/25
8 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#