Warm-up

3 Rounds:

10 Front Squats

10 Push Press

3-5 Pull-ups

100m Jog

MetCon:

Partner 16 Rounds for Time:

4 Squat Cleans

6 Pull-ups

8 Wall Balls

100m Run

*alternate full rounds with partner

*Pace Goal: 25:00-30:00

*Squat Cleans: should be a heavyish weight for you, unbroken should be extremely difficult, most likely steady singles

*Pull-ups: low end of the rep range we are working right now, look to stay unbroken, going to build on these

*Wall balls: good depth, unbroken

*Run: should be 45sec or less, adjust accordingly

Beginner: 75/55, 10/8

Intermediate: 135/95, 14/10

Advanced: 155/105, 20/14

Sport: 185/125, chest to bar, 25/20