Warm Up
2 Lap Run then
3 Rounds
10 Spiderman Stretch (5 each side)
20 Mt Climber
10 Air Squat
Core Work
30s work 15s rest
Adv Hand Plank
Sit-up
Elbow Plank to Hand Plank
Hollow Rock
Strength
 
Front Squat
Tempo 3s down 2s pause 1s up
3×5
Increase weight after each set but with perfect form
Rest 60s between each round
Metcon
MR.18.06.05
AMRAP 14 mins
6 MB Clean
9 Burpees
12 Wallballs