Strength Deadlift 1 Rep Max (Find Your Deadlift 1 Rep Max In 10 Mins) Pull Up 1 Rep Max-Then Complete 3 Sets of 10 Metcon 12 Min AMRAP 10 Sumo High Pull 24kg/16kg 20 Kettlebell Swings 24kg/16kg 30 Box Jumps 24 inch/18 inch
Strength/Power Push Up 1 Rep Max 100m Sled Pull For Time 40kg/20kg Metcon 5 Rounds For Time Run, 200 m 10 Push Press,60kg/30kg 10 Burpees
Strength Push Press 1 Rep Max (Find you 1 Rep Max In 10 Mins) Single Arm Press- 3×10 Each Side Metcon AMRAP in 10mins 8 Toes-to-bars 8 Kettlebell Thrusters, 32kg/16kg 12 Kettlebell Lunges, 32kg/16kg
Strength Back Squat 1 Rep Max (Find Your Heaviest Lift With Proper Technique in 10 Mins) RDL’S 3×10 Retest “DEATH BY BURPEES”
Strength Bench Press 4×8 Dips 3×10 Tricep Extension 3×10 Metcon 3 Rounds For Time Of The Following 20 Trx Rows 20 Box Jumps 20 Knee To Elbow
Strength Sumo Deadlifts 4×8 After Each Set Complete 10 Free Weight Bulgarian Squats Each Leg Metcon Complete For Time 10 Burpess 20 Pull Ups 25 Ball Slams 30 Swings 40 Sit Ups 50 Jumping Squats Run 200m
Core Roll Out 3×10 Russian Twists 3x45sec Metcon 20Mins Run 200m 8 Weighted Lunges 8 Push Ups Run 200m 10 Weighted Lunges 10 Push Up Lunges and Push Up Climb By 2 Reps After Every Run.
Strength Strict Press 4×8 Reps After Each Set Immediately Complete 1 Min Of Arm Circles Metcon 21-15-9 Thruster 40kg/20kg Burpees
Strength Weighted Step Up 4×8 Reps Each Side (18 Inch Box) 25 Sit Ups Between Each Set Metcon Emotm Complete For 12 Mins Air Squats (even minutes) Kettlebell Swings (odd minutes)
Strength Towel Rows 4×8 (Bring a Towel) Kettlebell Clean and Press 10,10,10 Each Side Metcon 12Min Amrap Run 200m 5 Pull Ups 10 Goblet Squats
