Box
Strength-
Dumbell bent rows- 10-10-10-10
Metcon-
For time-
100 Air squats
85 Russian KBS 32/20kg
70 Push presses 20/15kg
55 Box jumps
Plate & DB WOD
Warm up-
3 rounds of-
15 squats
10 Push ups
5 Slow "Good mornings"
Metcon–
For time-
Cash in- 100 Jumping jacks
50 side to side jumps
50 Walking lunges
40 side to side jumps
40 Plate/DB ground to OH
30 side to side jumps
30 HRPU
20 side to side jumps
20 Plate/Db thrusters
10 side to side jumps
10 Burpees
Cash out- Hollow rocks
