Labor Day, 9/6

Warm Up

1×400 M Run, then:

3 Rounds

5 Squat to Bootstrappers

10 Rev Hand Spider Lunges

5 Plank to Squat

10 Pause Squats

Prep (10 Minutes)

:30 Row/Bike

1×5 Hang High Pulls+5 Hang Power Cleans+5 Front Squats

:30 Bike/Row

2×5 Hang Squat Cleans (light/moderate)+5 Wall Ball

:30 Row/Bike

1×5 Hang Squat Cleans (working weight)

:30 Bike/Row

1×5 Synchro Burpees

Met Con

In teams of 3 (45 min Cap)

400 M Run/500 M Row/.7 Mile Bike

30 Synchro Burpees

45 Squat Cleans (135/95)

60 Push Ups

75 Wall Ball

400 M Run/500 M Row/.7 Mile Bike

75 Wall Ball

60 Push Ups

45 Squat Cleans (135/95)

30 Synchro Burpees

400 M Run/500 M Row/.7 Mile Bike