Weightlifting
3 sets of 10 of each movement
Barbell Back Squat
Overhead Press
DB Walking Lunges
Barbell Curl to Press
Barbell Hip Thrusts
Plank hold – 1 Minute
Metcon
AMRAP 18:00
1 Rope Climb (Alternate 5 Knees to Elbows)
10 Hand release Push Ups
15 Sit ups
Patty metcon 10 rounds- KTE
Andrew metcon 8 rounds knee ups