Monday June 3rd, 2019

Warm-up 3 rnd or 10 min cap 10 Banded Good morning (med sized band) 200 m run/row 10 Plate ground to overhead (35/25) 20 hollow rocks Metcon Running Clock 0:00-30:00 min 0:00-10:00 1) 4 rounds 12/10 cal ski erg 10 Dual db snatch (50/35) 10:00-20:00 2) 4 rounds 300/250 meter row 6 Thruster (135/95) 20:00-30:00 3) 4 rounds 60 double under/ 100 single under 20 Hand release push ups * Goal is to have 1-2 min rest before transition to next station. Coach will help scale as needed