We had 11 (of 13) boys at the box tonight! It was AWESOME!

Warm Up:
10 Push Ups
10 Pull Ups
10 Sit Ups
10 Squats

Mobility:
PNF hamstring
Samson Stretch
Walking Lunges

Max Effort:
5x 2
~50% of 1RM
Squat Snatch
Overhead Squat
Snatch Balance
[75 lbs, 75 lbs, 75 lbs, 75 lbs, 85 lbs]

MetCon:
Run 400 meters [1:42]
-rest 2:00
Row 500 meters [1:54]
-rest 2:00
Run 400 meters [1:53]
-rest 1:30
Row 500 meters [2:05]
-rest 1:30
Run 400 meters [1:59]
-rest 1:00
Row 500 meters [2:00]

Total time includes rest periods.