METCON
5 Rounds x 60s each station:
1) Wall balls (20, 14)
2) Sumo Deadlift High Pull (53, 35)
3) Row for Calories
4) Ground to Overhead with a plate (20, 15)
5) Front Rack Carry (53, 35)
6) Rest x 60 seconds
*Score = total reps
*Athlete choice of scaling today

EXTRA CREDIT
Double Leg Banded Hamstring Curls: 3 x 30-50. Rest 60s.

Then,

On their own:
10 Minutes of "Recovery" work. Options include:
- easy row
- easy Sledpull Powerwalk
- easy jog
- easy bike

*Whichever they choose will be done for 10 minutes without stopping at a conversational pace.