3 rounds of:
1min machine of choice 20sec build, 20sec sustain, 20sec back off
After 3 rounds (3mins)
Go into
3 rounds of
10 Push-ups
10 L/10 R Single Arm Bottoms-up Kettlebell Press- light load
Floor Press (Weight)
3 rounds not for time
10 bench/floor press @ 67.5%
20m out and back sand bag shoulder carry (swap shoulders at 20m)
Met Con (Time)
5 rounds each for time:
10 Power Cleans 30/45kg (shoot for a touch and go load)
10 Burpee Box Jump Overs
Rest 30seconds between rounds

ADV = 40/60kg

Accessory Work
2 rounds for max reps:
1min max wall walks
10-12 DB lateral raises
Rest 1min

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