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Warm up run 100/200/400/200/100 with 30 sec rest Mobility lax on the lats and glutes   Strength/Skill Three sets of: Single-Arm Dumbbell Row x 8-10

Mobility Limber 11 Strength/Skill Hatch or Take 15 minutes to build to today’s “heavy-ish” Power Clean   Metcon Every minute, on the minute, for 24

Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps   Rest exactly 4 minutes, and then

Every 2 minutes x 6 minutes Hi hang + hang clean + clean build weight over 6 sets Metcon “Wilmot” Canadian Forces Pvt. Colin Wilmot,

In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: 100

Mobility limber 11 Strength/Skill Hatch or: Take 20 minutes to build to today’s heavy Push Press Metcon 7 Rounds each for time in teams of

Strength/Skill Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups (to a plate!) x 10-12 reps @ 10X0 Rest

Strength/Skill Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 (weighted) Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @

Mobility Limber 11   Strength/Skill Hatch if you aren’t done OR: Five sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 3

Strength/Skill Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 Rest 2-3 minutes   If you achieve 5 successful