Programs of the day

Warm up

200m run
20 SPC
20m banded walk
20 SL GB
200m run
20 SPC
20 Russian swings
20 Halos
200m run
20 SPC

MCT45

Tempo Goblet Squat
6 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.

Conditioning
3 Rounds For Time:
50 Air Squats
15 Calories
15 American KB swings

MCTBC

1. Broad Jump
5 x 2 @ max
2. Double KB overhead max Hold

Then:

14min AMRAP
8 Ring rows
16 Russian KB Swings
24 Wall Balls

MCTFF

20min Bag work

Then:

14min AMRAP
8 Ring rows
16 Russian KB Swings
24 Wall Balls