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)