Metcon:
100 air squats
50 Burpees
80 Split Jumps
40 Burpees
60 Hollow Rocks
30 Burpees
40 Sit Ups
20 Burpees
20 Ring Dips
10 Burpees
35 minute cap
Strength
12 min EMOM
Perform 5 Thrusters each minute increasing weight on rounds 5 and 9
12 min AMRAP
10 front rack B.B. lunge (135/95)
5 Hang Squat Clean (135/95)
100m Sprint
Every 4 minutes for 20 minutes, perform
15 swings (55/35)*
10 box jumps (24/20)
5 hspu
200 m run
(If athlete does not finish sequence in 4 minutes,perform as an amrap.)
Record slowest round
Core Finisher
50 Barbell Roll Outs (perform in 5 sets with Partner)
Nice and Slow
