monday

Strength

Snatch Push Press + Overhead Squat
3 snatch grip push press + 1 overhead squat
​*bar may be taken from the rack*

Metcon

Huli Huli Chicken
Freedom (RX'd)
4 sets (New set every 5:00)
20/16 Calorie Assault Bike (16/13 Calorie Echo)
20 Wall Balls (20/14)
50ft Overhead Plate Walking Lunge (45/25)

Independence
4 sets (New set every 5:00)
16/14 Calorie Assault Bike (15/12 Calorie Echo)
20 Wall Balls (14/10)
50ft Overhead Plate Walking Lunge (25/15)

Liberty
4 sets (New set every 5:00)
15/12 Calorie Bike Erg
15 Wall Ball Thrusters (light)
50ft Walking Lunge

Target time each set: 2:15-3 minutes
Time cap each set: 3:30