Programs of the day

Warm up

200m Run
20 SPC
20 HR
20 Banded GM’s
200m Run
20 KB thrusters
20 HR
20 Glute bridges
200m Run

MCT45

Alternating On the Minute x 10
Odd Minutes: 5 Goblet Squat
Even Minutes: 3 Box jumps

Conditioning:

“Sore Eyes”
AMRAP 20:
20 KB thrusters
20 Sumo Deadlift High Pulls
20 Box Jumps
20 Push Presses
20/14 Calorie Row

MCTBC

With a partner
In 25min
30 – 20 – 10 Goblet Squats
60 – 40 – 20 Box Jumps
30 – 20 – 10 KB Cleans
60 – 40 – 20 Hand release pushups

In the remaining time
Max Burpees

MCTFF

Bag work

Then:

With a partner
In 20min
25 – 15 – 5 Goblet Squats
50- 30 – 10 Box Jumps
25 – 15 – 5 KB Cleans
50 – 30 – 10 Hand release pushups

In the remaining time
Max Burpees