Programs of the day

Warm up

200m run
20 Wall balls
20 Banded P/A
20 Hollow rocks
200m Run
20m Burpee Broad jumps
20m S/L Hop
20 S/A KB Thruster
200m run

MCT45

“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks
18 Calories
20 Lateral Barbell Burpees
15 Deadlifts

Midline

2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) +
20 Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 20 Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold +
20 Sit-Ups

MCTBC

1-2-3-4-5-6-7-8-9-10:
Wall balls
Slam balls
50 Skips

Midline

2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) +
20 Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 20 Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold +
20 Sit-Ups

MCTFF

Bag work

Then:

1-2-3-4-5-6-7-8-9-10:
Wall balls
Sit ups