monday

Warm-up

​3 ROUNDS (7:00 MINUTE CAP)
5/5 Moose Antlers
5/5 Single Leg Lunge
5/5 Elbow Punches
8 Shoulder Press
8 Front Squat
8 Kip Swings 

Metcon

​For time:
10-9-8-7-6-5-4-3-2-1
KB swings (32/24)
Chest to bar pull-ups
*100m run after each round*

Strength

​5x3
Thruster*

*Use the Same Moderate-Heavy Load Across

Perform Post-Workout