METCON
12 minute AMRAP
4 deficit handstand push ups 45/25#
2 rope climbs
200m run

ALTERNATE METCON
12 minute AMRAP
5 push ups
5 bar or ring rows
200m run

LACTATE BURNER
1 set for time:
200m sled push 90/50

MIDLINE
For time:
50 abmat situps