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Main – WOD
Warm-up
Metcon (No Measure)
2 Min Jump Rope
3 Rounds
5 Push Ups
5 Pull Ups
Front Rack / Press Mobility
Weightlifting
Shoulder Press (3X15. 5lb more than last.)
Metcon
Metcon (AMRAP – Reps)
EMOM 12 minutes
Odd – 20 Wall balls [20/14]
Even – 14 KBS [53/35]
EMOM 12 minutes
Odd – 30 sec AMRAP – Row calories
Even – 30 sec AMRAP – Burpees
Score = Total Calories + Burpees