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WOD

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2 RFT:
29 Air Squats
200m Run
29 Burpees
200m Run
29 Jumping Lunges
200m Run
29 Push ups
200m Run

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Metcon:

50 Cal Row
50 Box Jumps
25 PC (135/95)
25 Burpees over Bar

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Strength:
Build to a heavy Overhead Complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon:
EMOMx15
5 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max cal ski erg
Min 3 – :30s Max rep Strict HSPU

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Strength/skill: 5 sets of: 5-10 Strict C2B

Metcon:
Teams of 2 complete AMRAP 15:
4 1-arm DB Snatches at 70/45 + 15/12 Calorie Row

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3RFT:
400 m run
30 GHDSU
30 Hip Extensions

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