Fitness

Metcon
A. 5 Sets of:

SB Clean Ladder

Line up Sandbags from light to heavy. Do 1 clean with each SB, starting with the lightest. Fast transitions. Go up the ladder as far as you can.

Metcon
B. 2 Sets of:

200/150m Row AFAP + ME BW SB Carry

Metcon
C. EMOM 6(3 Sets):

Even: 5 Hamstring Curls
Odd: 5 Leg Extensions

Metcon
D. EMOM 6(3 Sets):

Even: 5 Triceps Extensions
Odd: 5/5 DB OA Rows

Performance

Metcon
For time:

10-20-30

Box Jumps
HSPU
Burpees
Pull-Ups