A. METCON
4 Rounds (2:00 ON, 2:00 OFF)
weight or reps ladder *every round increase reps or weight

Rnd1:
– 3 jerks 135/95
– 6 Step Ups
Rnd2:
– 3 Jerks 155/105 or 135/95
– 6 Step ups or 8 Step Ups
Rnd3:
– 3 Jerks 185/125 or 135/95
– 6 Step Ups or 10 Step Ups
Rnd4:
– 3 Jerks 225/155 or 135/95
– 6 Step Ups or 12 Step Ups

B. Mobility 10:00

C. METCON 2
3 Rounds
– 1:00 #BW Deadlift
– 1:00 4 count lateral bar hop
Rest 1:00
– 1:00 Handstand Pushups
– 1:00 Man-on-Fire Situp
Rest 1:00