Shoulder Press (65%x5, 75%x5, 85%x5+)
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
20yd Bear Crawl
5 Deadlifts
5 Lateral Burpees over Bar
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#