Warm-up

3 x 5 Paloff press
3 x 5 Good mornings
3 x 20 Situps

Then…
EMOM for 3 Minutes
10 Burpees

Strength

Shoulder Press-5 x 3 @ 80-85% of 1 RM

Metcon#1

EMOM for 10 Minutes
5 Med Ball Cleans
5 Wall Ball Shots

RX+ 7 reps of each

Rest 5 Minutes

Metcon#2

8 Minute AMRAP
8 Toes to Bar
8 Power Snatches 95/ 65

Extra Work

Farmers Carry, 4 x 100 ft. @ 35/25 pound plates (pinch grip)

 

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