Thursday

Group warm up
Line drills

Strength- 10min EMOM
Min 1-6:
Odd mins- 30 second HS hold
Even- 15 OH plate lunges 35/25 25/15 15/10
Scaled- HS on box or wall walk and hold HS
Min 7-10:
Odd- 40 second HS hold
Even- 20 OH lunges (same weight)
*scaled reps stay the same
- Record successful rounds

Metcon
21-15-9
Deadlifts 225/155 155/105 115/80
Box jumps 30/24
KB swings 70/53 53/35 35/22