Programs of the day

Warm up
200m run
20 KB Thrusters
20 S/L hops
20m Bear Crawl
200m run
10 Box step ups
10 Box Jumps
10 Push Jerks
200m run

MCT45 & MCTBC

3 Rounds:
30 KB Thrusters
30 Burpees
30 Sumo Deadlift High Pulls
30 S/A DB Push Press
200m Run
Rest 2mins

MCTFF

Bag Work

2 Rounds:
30 KB Thrusters
30 Burpees
30 Sumo Deadlift High Pulls
30 S/A DB Push Press
200m Run
Rest 2mins