Wednesday

Warm up

500m run

3min

5 Barbell press

5 Barbell Good mornings

5 Barbell back squats

3min jump rope

Conditioning

16 Minutes Emom

Minute 1) 40 sec sprint cal bike

Minute 2) 9 deadlifts + 1 power clean (155/105)

Minute 3) 40 sec sprint Row

Minute 4) 9 Toes to bar + 1 bar Muscle up or (1 pull up and 1 dip)

Metcon (15-18)

For Time:

50 air squats

9 hang snatches (75/55)

400m run

40 air squats

15 hang snatches

400m run

30 air squats

21 hang snatches

400 m run