Programs of the day

Warm up

200m S
20m Bear crawl
20 Air squats
20m Broad jumps
200m M
20m Spiderman stretch
10 Inch worms
20 Ring rows
200m F
10 Burpees

MCT45

3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches

MCTBC

Every 2min for 5 Rounds
100m Sprint
5 Plate ground to overhead

Then:

8min EMOM
10 Slam balls + 6 Burpees

Then:

1min Max effort bike

MCTFF

20mins Kicking skills

Every 3 mins for 5 Rounds
300m Run
10 burpee box jumps