Aerobic Conditioning:
Every 90 seconds for 10 sets-
100m Run

MetCon:
For Time-
20-18-16…6-4-2
Wall Balls (14/10)
10-9-8…3-2-1
Pullups


Strength:
10×3 Press @ 55%

MetCon:
5 Rounds For Time-
10 Box Jumps (20/14)
10 Dead lifts (115/75)
15 Hanging Knee Tucks


02Sep

“Fran”

MetCon:
“Fran”
21-15-9
Thrusters
Pullups
@ 95/65

Strength:
Every 2 Minutes for 16 Minutes-
5 Burpees
60m Shuttle Run


Strength:
3×8 Back Squat @ 70%

MetCon:
AMRAP 8 Minutes-
15 Double Unders
10 Air Squats
3 Handstand Pushups


Strength:
EMOM 12 Minutes-
Odd: 5 Hollow Rocks
Even: 10m Handstand Walk

MetCon:
10 Rounds For Time-
3 Clean & Jerks (115/75)
10 Situps