monday

Warm-up

​AMRAP x 5 MINUTES
20 Plate Hops
10 Step Ups
10 Plate Ground to Overhead
5 Push-Up to Pike

Into…

2 ROUNDS
7 Box Jumps
10 Elbow Punches
5 Push Press
5 Front Squat

Strength

1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

Metcon

​3 ROUNDS FOR TIME
21 Thruster (95/65)|(65/45)
21 Box Jumps (24/20)

(Score is Time)