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Weakness Warm-up
Run 1 Mile

Strength
RX
B
ox Squat
10×2 @ 57.5-67.5%
Speed Work
Rest :30-:60

Lite
6x6 Heavy Goblet Squat (run 100m btw sets).

Met-Con
RX
AMRAP 15 Minutes
Run 200m
15 Box Jump Overs 24/20″
15 Push Jerk 135/95lbs

Scaled
AMRAP 15 Minutes
Run 200m
15 Box Jump Overs 24/20″
15 Push Jerk 95/65lbs

Lite
AMRAP 15 Minutes
Run 200m
15 Box Jump Overs
15 DB Push Press

Sidework:
4 Rounds:
Row 2k
Rest 3:00

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