Tuesday

Warm up (10)

500m run

3 rounds

10 scap push up + push up

10 plate ground to over head (45/25)

10 cat cows

30 sec plank hold

Strength (15-18)

Press complex (from rack)

2 push press + 1 Jerk

8×1 (build up to a moderate set)

Metcon (18)

15min AMRAP

25 Box jumps (24/20)

10 dumbbell Alt cleans (50/35)

25 dumbell squats (50/35)

10 Hand Stand Push ups