Programs of the day

Warm up

200m Run
20m SL hops
20 HR
20 KB thrusters
200m Run
20 HR
20m Bear crawl
20
200m Run

MCT45

Push Press
Heavy 5-4-3-2-1

Conditioning:

“Down Time”
AMRAP 7:
4 Deadlifts, 4 Hang Power Cleans, 4 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
8 Deadlifts, 8 Hang Power Cleans, 8 Push Jerks
…
Continue to Climb By (2) Repetitions Until 7:00.

MCTBC

Sprints:
x5
100m sprints

*30 secs rest between each set

Then:

For Time:
50 med ball Sit-Ups
100m OH KB hold
100m Sled pull

MCTFF

Pad work

Then:
Sprints:
x5
100m sprints

*30 secs rest between each set

Extras:
Core