Warm-up

Coaches Choice

 

 

Weightlifting

 

Back Squat (Find 5 RM)

Work to a Heavy 5 RM for the day

 

Metcon

 

Metcon (Time)

For Time
30 Jump Squats
30 Box Jumps 24"/20"
30 DU
30 Burpees
30 HR Push Ups
30 T2B
30 KBS 53#/35#
30 SDHP 53#/35#

 

Pace Accordingly.  Don't come out too fast but don't pace so much that you have too much left at the end.  You should be working around 75%-80% for most of the metcon and turn it on for the end.

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