Warm-up
Dynamic- coach choice
Metcon (Time)
The Living and The Dead!
Living starts, dead chase after 2 minutes. Those passed or did not pass- 25 burpee penalty!
Run 400 m
40 singles
20 box jumps
40 squats
20 kb DEADlift
40 lunges
run 400 m
Weightlifting
Strict Press (3×3)
Practice
find weight, stay there
find weight, stay there