WarmUp: 7 Minute AMRAP
10 PVC Over Head Lunges
5 Tuck Jumps
10 Russian Twist
Strengthcon:
15 Minute Time Cap
80% of your 1 Rep Max
Bent Over Row
10-9-8-7-6-5-4-3-2-1
Metcon: 10 Minute AMRAP
5 Triple-Unders (If you can't do triple unders you will do 15 Double Unders and 45 singles if you can't do double unders)
3 Thrusters (185, 135)
3 Thrusters (185, 135)
10 Minute AMRAP
10 American KB Swings
10 Sumo Air Squats
10 Box Jumps Overs
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