5 Sets of the Complex:
3 Strict Press + 5 Front Squat + 7 Push Press
Increase weight each set, or stay with the same weight throughout. This complex should be done without putting the bar down.
Metcon:
In front of running clock:
When the timer goes 3-2-1, attempt:
100 Pull Ups
At the 5 min mark, attempt:
80 Wall Balls (30/20)
At the 10min mark, attempt:
60 Burpee Box Jumpovers
At the 15 min mark, attempt:
40 Clean and Jerks (155#/105#)
At the 20 min mark, attempt:
1200/1000 Meter Row
If you don’t finish the desired work in 5 min…cut your losses and move on to the next thing. If you finish before 5 Min, you can rest. No rest between efforts.
Write down the amount of reps you finished for each round.
