Warm-up
3 Rounds:
8 R-Arm Kettlebell “Bottoms Up” Press
8 L-Arm Kettlebell “Bottoms Up” Press
Run 200m
Strength:
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 90 seconds between sets
(heavier than last time)
Met-Con:
RX
For Time
100/70 Cals on Bike
75 Push Ups
50 Thrusters 75/55lbs
25 Bar Muscle Ups
Scaled/Lite
For Time
100/70 on Rower
75 Push Ups
50 Thrusters 75/55lbs
25 CTB Pull-ups (Lite= pull-ups or ring rows)
Sidework:
10-9-8-7-6-5-4-3-2-1
Burpee Box Over 30/24″
GHD Sit Ups
*No Rest
