Warm Up
Stretch
200 M Run
100 Jump Rope
100 Ab Reps

Muscle
Pull Up x 3 in between every set of:
21-15-9
Inverted Swiss Row
Lat Pull Down
Reverse Fly

Metcon
A)
3-3-3-3-3
Snatch

B)
21-15-9
Wall Balls
Kettlebell Swings

Boot Camp
A)
Max Effort Complex: 2 Rounds
1- Ring Dip
2- Close Grip Swiss Press
3- Push Down
4- Rope Skull Press

B)
21-15-9
Wall Balls
Kettlebell Swings

C)