Wacky

Warm Up/Mobility
Warm-up
200 M Run
7 Kettlebell single arm suitcase deadlifts (moderate) (each side)
7 Kettlebell single arm presses (moderate) (each side)
7 Inchworms into box jump

Metcon
Metcon (Time)
3 rounds
20/16 Cal Row
20 Deadlifts (225/155)
10 Strict Handstand Push Ups
5 Burpee Box Jumps (30/24)
–Rest 3:00–
3 rounds
20/16 Cal Row
15 Deadlifts (275/185)
10 Strict Handstand Push Ups
5 Burpee BoxJumps (30/24)

Strength
Metcon
4×10 back rack lunge steps (total) (heavy)
3×10 pause goblet squats (2 sec pause) (moderate)
3×50 banded hamstring curls (very light)

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