10.30.15

Warm-up

100m Run

2 Wall Walks

5 Push-ups

10 Squat Jumps

Strength/Skill

None

METCON

800m Run

21 HSPU

21 Burpees

400m run

15 HSPU

15 Burpees Box Jumps

200m Run

9 HSPU

9 Burpee Box Jump Overs

* on the Box Jumps, Step ups are not RX

Extra Work

gymnastic

Perform 10 Rounds For Time:

:30 Hollow Hold

If you break 10 Burpees

olympic

Snatch Grip Push Press: 60/3, 70/3, 75/3, 80/3, 85/3

Snatch: 60/3, 70/3, 75/3, 80/2, 85/1, 80/3, 85/2, 90/1

Core

150 Bicycle Crunches