GROUP WARM-UP
2 Rounds
50 Meter sled push
10 air squats
5 Beat swings
5 Toes to bar
5 Dumbbell hang squat cleans

METCON
For time:
150 Meter sled push 120/70 (rain plan 30 Calories air bike)
40 Calories ski
30 Toes to bar
20 Dumbbell hang squat cleans RX 50/35; Master55+ 40/25
Heats of 5 every 10 minutes

ALTERATE METCON
100 Meter sled push
20 Calories ski
30 Ab mat situps
20 Dumbbell hang power cleans

MIDLINE
3 sets of:
8 D-ball or sandbag ground-to-over shoulder 100/75
100ft Farmers carry
6 Each way Stir the pot www.yooying.com/p/1563097015133492437