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