A: Warm Up
3 rounds alternating with a partner
10 Wall Balls
10 Burpees
B: Mobility/Prep
C1: Strength
Front Squat 5×5 +5-10 lbs.
C2: Endurance
Mechanics
3 rounds
400m row
rest 1 min
15 cal assault bike
rest 1 min
10 air squats
rest 1 min
D: Met Con
4 rounds for time
12 Thrusters 95/65
12 Box jump over 24/20
