Fitness

Metcon
3 rounds of:

Hand over hand Sled Pull 20m
5-8 db Arnold presses
5 Sandbag Squats

Find your max in:
Sandbag Clean and Press

Metcon
10 Min Amrap of:

Bear crawl
- every 20m perform 10 Goblet Squats

Performance

Metcon
4 rounds of:
havy Yoke carry 2x15m
havy sandbag carry 2x15m
havy farmer walks 2x15m

go heavy! don't hide

Metcon
1 set of:
200m Prowler Push (bring a jacket!)