Fitness

Skill
1.5-2 Rounds
Step Downs X 10ea
Bear Crawl Variation X 5ea
5 Calories sprint on Assault Bike

Metcon
A. 15 minutes
1 KB SL RDL's From Plate X 10ea
Perfect Push Up W/Shoulder Tap X 10ea
Egg Rolls X 10
MB Circuit (3 Exercises) X 5ea

Metcon
B. 10 minutes
1/2 Kneel to Stand W/1 DB X 5ea
Battling Ropes X:20s
DB Hex Hold Walks X MAX
10 Minute AMRAP
Bear Crawls W/Pads X 20M
Ring Rows X 10
Battling Ropes X50 Small Waves

Performance

Skill
2 Rounds
1 KB SL RDL's From Plate X 8ea
Lower AB Reminder X:30s
1 KB Armbars X:30s ea
(Have a Clean Waiters Bow)

Metcon
A.
4 sets
ECC Rack Deadlifts (Less Weight) X 5
2 Sec Pause RDL MB Vert Throw X 2
SA DB Bench Press X 5ea
Repeat BW Jump Squats X 4
(1 set of MAX Perfect Push Ups after)

Metcon
B.
10 Minute AMRAP
Assault Bike X 20 Calories
Bear Crawl W/Pad on Back X 20 Metres
MB Slam to Pull Up X 10