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