Warm Up: 4 Rounds of

10 Air Squats

5 Push Ups

:10 Dead Hang

And then, Tabata 

Hollow Rocks

Super Mans 


Strength: Strict Press 5x3


MetCon: 5 RFT

400m Run

15m Bear Crawl

30 Russian Twists (45#/25#)

15m OH Plate Lunges

-The location of the plate will dictate the 1st transition movement after the run. If the plate is in the front of the bay then lunges are first and if it is in the back of the bay then bear crawl is first. Russian twists are always done at the back of the bay.