Programs of the day

Warm up

200m run
20 Hollow rocks
20 Super mans
20m Bear crawl
200m run
20 banded P/A
20 Hollow rocks
20m SL hops
200m run

MCT45

For Time:
40 Seated DB Press
20 Ring Rows
20 Push ups
Then 8 rounds of:
4 KB Power cleans
4 KB Front rack squats
4 Burpees

MCTBC

Alternating On the Minute x 16 (4 Rounds)

Minute 1: 30 Front Rack Kettlebell Lunges
Minute 2: 9 Deadlifts + 3 Burpee broad jumps
Minute 3: 60 Double Unders
Minute 4: Rest