Programs of the day

Warm up

200m run
20 SPC
20m Banded walk
20 Banded presses
200m run
20 SPC
20 KB Thrusters
20m Bear crawl
200m run
20 SPC

MCT45

Conditioning:

3 Rounds For Time:
21 Calories
21 Ring rows
15 Burpee Box Jump Overs

Then:

x3
Max plank holds

MCTBC

For Time
21 Deadlfts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run

Rest Then:

200m sled

MCTFF

20min bag and pad work

Then:

For Time
21 Deadlfts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run