wednesday

Warm-up

​AMRAP x 3 MINUTES
12 Alt Groiners
10 Alt Cossack Squats (Pause :01 at the bottom)
5 Push-Up to Pike 

Into… 

AMRAP x 5 MINUTES
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
10 Slam Ball Squats*

*Hold Slam Ball in Bear Hug. 

Strength

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Hang Squat Clean

(Score is Weight)

Metcon

​3 ROUNDS FOR TIME
25 Sit-Ups
15 Slam Balls (30/20)|(20/10)
5 Hang Squat Cleans (185/135)|(135/95)

(Score is Time)