Warm Up
3 Rounds
200m Row
1 Length Bear Crawl
10 Light DB Strict Press
Core Work
Tabata 4 Rounds
Mt. Climber
Plank Jack
V-Sits
Russian Twists
Skill / Strength
Strict Press
5×5
Tempo 3s up 3s down
Increase weight incrementally each set
Metcon
MR.18.11.01
EMOM 14 Mins
1: KB Swing
2: Push Up
3: Battle Rope
4: Box Jump
5: Rest
Max effort on every station