METCON
3 rounds for time of:
400 Meter Run
15 Burpee Box Jump Overs 24″/20″
10 Thrusters RX+ 135/95; RX 115/75; M55+ 95/65
7/5 Ring Muscle Ups (Scale = 15 Chest-To-Bar Pull-Ups)

ALTERNATE METCON
4 Rounds of:
200 Meter Run
10 Burpees
10 Sandbag/Medicine ball Squats
10 Push-press
10 Ring/Bar Rows

HAPPY BIRTHDAY TO JOEL, ANDONIA & on Sunday…JOHN K