Programs of the day

Warm up

200m run
20 SPC
20m Banded Walk
20 Banded Presses
200m run
20 SPC
20 Banded Pull parts
20m bear crawl
200m run
20 SPC

MCT45

Tempo Deadlift
7 Sets of 3
Regular pull off ground, 5 second negative.

*After each set, complete 30sec OHKB hold

Conditioning
For Time:
200 Meter Run, 21 Deadlifts
200 Meter Run, 18 V-ups
200 Meter Run, 15 Deadlifts
200 Meter Run, 12 V-ups
200 Meter Run, 9 Deadlifts
200 Meter Run, 6 V-ups

MCTBC

5 Rounds
14 Hang DB Clean and jerk
14 Burpee jump over

Then:

Midline
Tabata Hollow hold
Tabata Sit ups