6 SET (Every 2 min)

8 Shoulder Press (%60)

3 SET (Every 2 min)

4 Push Press (%75-80)

Gymnastic

3 SETS

3 Strict Toes to Bar

9 Toes To Bar

-30 sec REST-

METCON Team Of 2

20 Min Cap

50 cal Row

50 Sandbag Bear Hug Box Step Ups

40 Lap Shuttle Run (switch 8 Lap)

40 Sandbag Clean

30 Burpee Box Jump

30 Sandbag Squat

Strength Class

Back Squat

%80 3×5

%90 3×3

Close Grip Bench Press

%70 2×5

%80 2×4

Barbell Bent Over Row

%50 2×10

2×12 Superset

Bulgarian Split Squat

Heavy DB Glute Bridge

1 Set

150 Sit Up