Mobility
lax on lats and pecs
Strength/skill
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
THEN:
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps
Metcon
For time:
40/30 Calories of Assault Bike or Rowing
30 Thrusters (115/75 lbs)
20 Box Jump-Overs (24″/20″)