Warm-up
400m run
Then 5 rounds of:
10 wall balls
10 kettlebell swings
10 Plyometric squat jumps
Strength:
Back Squat
3 sets of 6
Heavy!!!!
Metcon:
Sprint
AMRAP in 5 Min:
5 Thrusters 95/65lbs
5 Snatches 95/65 lbs
5 lateral burpees over the bar
5 min rest then
REPEAT!!!
10 min Handstand walking practice or 100 ft hand stand walk
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