*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups
Ready
5 min EMOM
10 KB/DB floor press
5 KB/DB double arm sit ups
Strength
Bench Press
Cycle 4 week 3
5-3-1+
75/85/95%
Strength
Front Squat
3-3-3-1-1-1-1
Work up to a heavy single
Metcon
7 min EMOM
7 plate burpees 15/10kg
7 box jumps 32/24in
1 minute rest
then
7 min AMRAP
7 KB swings 32/24kg
7 goblet squats 32/24kg
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