• Warm up 2x
• 200 m run with mb
• 5 depth jumps
• 2 x wall walks
• 2x banded hip walks
• 5 downward dogs
• 20-30 sec strict ring holds
• foam roll lats

Strength

Power Snatch 5-3-5-3-5-3/ Kettlebell swings for a lift alternative

Pick a metcom

15 AMRAP 200 meter run 10 KBS (53/70lb) 10 box jump (24/20in) *each round is every 2 minutes. 3 rounds for time of: Run 400 Meters 21 Kettlebell Swings 7 Strict HSPU Scaled down version 15 AMRAP 200 meter run 10 KBS – MW 10 box jump – MH 3 rounds for time of: Run or walk 400 Meters 21 Kettlebell Swings 7 Wall walks holds