Sunday

Warm-up
Warm-up
3-4 Rounds, Increasing Effort Each Round
100m Run
10 Alt. Box Step Ups > Box Jumps (at halfway point)
10 Wide Grip Behind Neck Push Press w/Barbell
5 Jumping Air Squats

Workout
Metcon
FOR TIME
40 Wall Balls (20/14)
40 Gym. Kipping Pull-ups
40 Push-ups
40 Power Snatch (95/65)|(65/45)
40 Box Jumps (24/20)

Every Minute, Including at 3,2,1…go, Perform 3 Up-Downs

(Score is Time)

Finisher
Metcon
3 ROUNDS FOR QUALITY
1:00 Wall Sit
1:00 Glute Bridge

*No Rest Between Minutes

(No Measure)