Push Press (3-3-3-3-3)
Metcon
12 min AMRAP
10 DU
10 Swings (55/35)
15 DU
10 Swings
20 DU
10 Swings
25 DU
10 Swings
(repeat format until cap)
3 Rounds
2 mins each exercise (continuous clock-fight gone bad style but 2 min instead of one)
Box Jumps
OH Plate Lunges (45/25)
DB one arm Snatches (55/35)
Butterfly Situps
Rest 2 mins
Run 400m
1 to 10
10 to 1
HSPU
Back Squats (185/115)
run 800m
1 to 10
10 to 1
Burpulls (Pull Up Bar needs to be 4 – 6″ above reach)
Power Cleans (185/115)
Run 400m
