Strength

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

Metcon

“Aww C’Mon Karen”

FOR TIME

150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back. 

Spark

Strength

3RDS

3/3 Turkish Get Ups

100m SA OH KB Walk

Metcon

6RFT

12 Slam Balls #30/20

12 RKBS #70/53

12 KB Reverse Lunge

24 Alt SL V Up