Metcon (4 RFT): 10 Push Press (115/75), 12 Pull-Ups, 14 Box Jump Overs

Metcon (15 min cap): 21-18-15-12-9 – KB Swings (70/53), Deadlifts (155/105), 100m Run

Metcon (12 min AMRAP): 8 Front Squats DB's, 10 Burpee Box Jump Overs, 12 Sit-Ups with plate