Warm-up
6 AMRAP
10 star jumps
50 ft bear crawl
10 star jumps
50 ft plank walk
10 jumping squats
50 ft high skips
10 star jumps
50 ft bear crawl
10 star jumps
50 ft plank walk
10 jumping squats
50 ft high skips
Metcon
10 AMRAP- light and fast
200 m run
20 front squat
20 swing
20 goblet squat
20 high pull
Rest 2 min
10 AMRAP- heavy and slow
200 m run
1o front squat
10 swing
10 goblet squat
10 high pull
200 m run
20 front squat
20 swing
20 goblet squat
20 high pull
Rest 2 min
10 AMRAP- heavy and slow
200 m run
1o front squat
10 swing
10 goblet squat
10 high pull
score=rounds plus reps