A: Warm Up
30 Manmakers
Choose B1 or B2
B1: Strength
Push Press 3×10
Three working sets begin when the weight gets heavy. Pyramid up in weight. The last set should be the heaviest you can handle for the day.
B2: Cardio
Somethingforeveryone
800 m run
rest 1 min
4 min max distance row
rest 1 min
2 min DUs
rest 1 min
1 min assault bike
C: Met Con
12 minute AMRAP
15 Power Snatches 75/55
15 Thrusters 75/55
15 Bar Over Burpees
