Warm-up: 3 rounds for quality:

• 5 Inchworms
• Single Arm Overhead Carry, 200 ft

Finish with a 400m run

Strength: Push Press

10 minutes to find your 10 rep max!!! Record on Beyond the White board.

Metcon:

21-15-9 of:

Push Jerks 135/95 lbs

Lateral Bar Burpees

then 3 rounds for quality of:

5 Double Kettlebell Hang Cleans pick load

Double Kettlebell Front Rack Carry, 100 m

20 Assault bike cals

30 Banded Pull Aparts