Warm Up
2 rounds
20+20m sledge push/pull backwards
3-5 wall walks
:30 stir the pot with medball
:30 banded hip bridges
then prep for sledge/hsw obstacles

Strenght/Conditioning
3-4 sets
15-20m sledge push @light/moderate +10-20m hs walk / scale to wall walks with semifast pace x 3-4 reps
rest 2-3 min bwn sets
3-4 sets, go new set every 3 minute
4 sandbag cleans @35-45/55-68kg
rest 10-20sec
2-4 ring muscle ups / 4-6 bar muscle ups or burpee c2b pull up

Metcon prep
2 sets
:20-30 jump rope + 1 rope climb

Metcon
for time
60-40-20 reps
double unders
3-2-1 reps
rope climbs
rest 1:1
for time
20-40-60 reps
double unders
1-2-3 reps
rope climbs
time target sub 4 min per set (scale double unders :40/:30/:20 seconds of du practising)