Program of the day

Warm up

200m run
20 Banded GM
20m Spider-man
20 Halos
200m run
20 SL RDLs
20 SL GB
20 SL Hops
200m run
10 Ring rows
30sec OH KB hold
10 Burpees

MCT45

5 Rounds For Time:
400m Run
10 Sandbag Cleans
16 Sandbag Reverse Lunges
24 AbMat Sit-ups

MCTBC

Accessory:

3 rounds
20 V-ups
20 Super-mans
20 Glute Bridges
Rest 2:00 between.

8min AMRAP:
3 Ring rows
3 Clean and Press
6 Ring rows
6 Clean and Press
9 Ring rows
9 Clean and Press
Keep going up by 3 reps until 8min is up