Strength

Bench Press

11, 9, 7, 5 @

70%, 74% 78% 83%

Metcon

For time

40/30 Assault bike Cal

25 Thruster 50/35

*5 lateral bar burpee if thruster is broken

Metcon (40min cap)

For time Complete/partition in any order any how

100 pull up

100 Cal (AB/Row)

100 KB swing 24/16

100 Burpee

100 Sit up

Strength

Back Squat

11, 9, 7, 5 @

70%, 74% 78% 83%

Metcon (12min cap)

5 Rounds For Time

15 Double dumbbell

front squat 22.5/15

30 Double under