Mobility
LAX on pecs/lats 10 warm up box jumps
Metcon
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row (L-2 750 L-1 500)
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 20/15 Muscle-Ups (L3 30 Strict Pull-Ups)
15:00 – 75 Wall Ball Shots (20/14 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run
S2OH – (L3 95/55) (L-2 75/35) (L1 75/35 for 50 reps)
MU/Pullup – (L2 20 Strict Pull ups) (L1 10 Strict pull ups)
Wall Balls – (L2 50 reps) (L1 25 reps)
Box Jumps (L2 50 reps) (L1 25 reps and adjust height)
Run – (L2 600M) (L1 400m)