Warm-up
3 sets
10 Weighted Pass Throughs
10 Push-up Plank Shoulder Taps Each Side
5 HR Push-ups
**After Each Set perform a TGU on each side
Weightlifting
Floor Press (1×5)
*Take 15 min to find a heavy 5RM.
*Leave 5-10# in the tank
Metcon
Metcon (Time)
3 RFT
30 Box Jump Overs (24/20)(Step Down)
20/16 Cal Row
10 Dbl DB Snatch (50/35)
*18 min cap
