Warm-up:

• 500m Row
• PVC Shoulder warm-up
• 10 burpees a minute for 10 minutes

Strength: EMOM

Every 1 min for 10 mins, alternating between:

50 Double Unders

3 Push Press + 3 Push Jerk, pick load

Metcon: Teams of 3, for time:

• Team heavy ball run, 50/35 lbs, 800 m
• 80/60 Row Calories
• 80 Box Jump Overs, 24/20 in
• 80 Overhead Squats, 95/65 lbs
• 80 Hang Power Snatches, 95/65 lbs
• 80 Overhead Squats, 95/65 lbs
• 80 Box Jump Overs, 24/20 in
• 80/60 Row Calories
• Team heavy ball run, 50/35 lbs, 800 m