Fitness

Metcon
A. EMOM 8(4 Sets):

Even: 5 Side Delt Raises + 5 Rare Delt Raises
Odd: 5 Hurdle Jumps + 10m Sprint

Metcon
B. Find your max weight for:

40m Farmers Carry

Metcon
C. Teams of 2, 20x20m(10x each) as a relay of:

BW SB Carry

Performance

Metcon
For time:

1 Mile AB
35 Box Jumps
35 GHD Sit-Ups(or Anchored Sit-Ups)
3 Rope Climbs
35 Slam Balls
35m DB Walking Lunges 2x20/10kg
35 DB Hang Squat Clean 2x20/10kg
35 Ring Dips