Warm up 2 rounds

• 200 m run with MB 
• 2x bear crawl with yoga blocks 
• 4 per turkish get ups 

Strength Choose 

1. Box Squat – 4 4 4 4 4

or

2. Split jerk 4 4 4 4 4

Increase each set

MetCon

4 Rounds
45s on / 15s Off

Slam Ball (40/30)
Burpees
KB Swings (55/35)

Accessory  2 rounds

• 200 m run with MB
• 2x bear crawl
• 4 per turkish get ups