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Strength and Conditioning
Every 3 min for 6 rounds
15 Burpee
5 Front Squat 155/103
*from the floor

Metcon: Every 3 min x 6 Rounds
10 Jerks 115/75
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls

RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…
* scaled version will be 8 reps
NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.
Round 1 is easy, I’m aware… Just wait for it 😉
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Cardio Core 5pm

15 min to finish…
35 Wall Balls 20/14
30 Sit-Ups
25 Cal Row
20 Box Jumps 24/20″
10 Devil Press 35/25
20 Box Jumps 24/20″
25 Cal Row
30 Sit-Ups
35 Wall Balls 20/14

On the 20 min. mark… Hit it again with half the reps with a 8 min. Time CAP.

At the 30min. mark…
AMRAP 5
5 DB Squat Clean 35/25
10 Push-Ups