All Levels

Strength
A. 5 Sets of:

A1. 10 BB/KB Split Squats
A2. 20m Sled Pull
A3. 10 Leg Lowering/side


Metcon
B. For total reps(1 cal. = 1 rep):

:45s ON/:15s OFF Row for calories
:45s ON/:15s OFF Box Jumps
:45s ON/:15s OFF WBS 10/6kg
:30s ON/:30s OFF Row for calories
:30s ON/:30s OFF Box Jumps
:30s ON/:30s OFF WBS 10/6kg
:15s ON/:45s OFF Row for calories
:15s ON/:45s OFF Box Jumps
:15s ON/:45s OFF WBS 10/6kg

Weightlifting

Weightlifting
A. Power clean + hang cluster
A. 1 Establish a daily max in the complex. You are only allowed to drop the bar after the cluster and not between the reps.

B. Thruster Chipper
Male weights: 40/40, 60/30, 75/20, 90/10.
Female weights: 25/40, 45/30, 60/20, 70/10.

Scale as needed.