Warm Up:

400m Run

Spider man Stretch

Toy Soldier

Samson Stretch

10 Alternating Lunges

10 Air squats

Strength:

Back Squats

10 @ 70%

8 @ 75%

6 @ 80%

4 @ 85%

2 @ 90%

( calculate weights before training session)

Metcon:

AMRAP in 18 min:

9 Power Cleans, 155/105 lbs

12 Strict Handstand Push-ups

9 Front Squats, 155/105 lbs

12 Strict Pull-ups

Build Core Strength

GHD sit-ups

3 sets of 10