Strength

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

8 Single KB Strict Press (4 each arm)

8 Single KB Upright Rows (4 each arm)

8 Single Arm, Single Leg RDLs (4 each side)

MetCon:

3 Rounds For Time

20 Plate Lunges

30 Plate Ground to Overhead

40 Plate Flutter Kicks

50m Plate Carry

*Pace Goal: 9:00-11:00

Beginner: 10

Intermediate: 25/10

Advanced: 45/25

Sport: 45/25 , double plates on the carry, you can put your fingers in the center holes