Warm up:
- 400m run
- 15 Burpees
- 10 wall walks
- 15 Burpess
- 400m run
then
- 7 L/7 R Single Arm Dumbbell Bench Press, pick load
- Single Arm Dumbbell Overhead Carry, pick load, 200 ft
Strength:
Push Press 6-6-6-6
- Use the heaviest weight possible or use 90% of your 10 rep max.
Metcon:
AMRAP in 15 mins of:
- 60 Double Unders
- 30/21 Assault bike cals or Rower cals
- 10 Thrusters, 155/105 lbs