friday

Warm-up

​2 ROUNDS 
30 Mountain Climbers 
10 Slam Ball Deadlifts 
10 Slam Ball Strict Press 
5/5 SA Ring Rows

Into…

2 ROUNDS 
8 Up-Downs 
8 Slam Ball G2OH**
6 Lunge + Lunge + Squat 

Into…

2 ROUNDS 
5 Burpees 
5 Slam Balls 
:20 Wall Sit 

Metcon

ON A 5:00 RUNNING CLOCK...
40/30 Cal Bike
:30 Wall Sit
Max Rope Climbs In Time Remaining

(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK...
40/30 Cal Bike
:30 Wall Sit
Max Slam Balls (30/20)|(20/10) In Time Remaining

(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK...
40/30 Cal Bike
:30 Wall Sit
Max Burpees In Time Remaining

*Each :30 Wall Sit Must be performed Unbroken