Cross Training

10rds (30min Cap) — The Pump

• 10 Curls
• 10 Presses
• 10 Tricep Extensions
• 10 Back squats
• 10 Lunges (each leg, so 20)
• 10 Bent Over Rows
• 10 Oblique landmine rotations (each side, so 20)

Use a 45/35 barbell

7 rds For Time (35min cap)

• 7 deadlifts (115/75)
• 7 hang snatches
• 7 hang cleans
• 7 push press
• 7 back squats
• 7 burpees
• 7 push-ups

Sport

Basketball

6 rds For Time

• 12 cal Ski-Erg
• 9 Hang Cleans (135/95)
• 6 push press
• 3 pull-ups

Metcon

30 minutes of Cycling.

Every 3min for 5 rounds

• 20 Lunges (50lb/35lb)
• 20 Box Jumps / Step-ups

25 min AMRAP

• 500m C2 Bike
• 50 med-ball clean and jerks (50/30)
• 250m Row
• 50 med-ball push press (50/30)
• 250m Ski
• 50 med-ball cleans (50/30)

30 min AMRAP

• 200m Ski or 10/8 Cal Assault Bike
• 10 Push-ups
• 15 Air Squats

For Time

• 250m Row
• 50 sit-ups
• 500m Row
• 30 Sit-ups
• 1000m Row
• 20 sit-ups

Sport

Basketball