Strength and Conditioning

Warm up: AMRAP 10 (70% effort)
10 Burpee with strict push-up
5-8 Strict Pull-up or 10-15 Ring Row
100 Single Jump rope

Metcon: For time
7 Rounds:
10 Bench Press 135/73
2 Rope Climbs
50 Double unders
---Rest 1min.---
*RX+ is 165/83

AMRAP 10
12 Wall Balls 20/14
12 Pull-Ups
12 American KB Swings 53/35

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Cardio Core 5pm

0-15 min
3 Rounds:
20/15 Cal Assault Bike
20 Alt. DB Snatches (45/30)
10 Pull-Ups

15-30 min
100 Wall Balls (20/14)
5 Burpees EMOM
*Start with Burpees

32-40 min
EMOM 8
1) 1 min of Plank
2) 40sec. max effort Ab movement of coaches choice. Something different every round.

* Clock stops at 40. If you finish anything early you get a rest.