Wednesday

Warm-up

Strength
Push Press (3 – 3 – 3+ @ 65%, 75%, 85%)

Metcon
Metcon (AMRAP – Reps)
:40 on, :20 off

Alternating through the following 4 times:

Row for Calories
Box Jump Overs (24/20)
Burpees
Single Arm DB Push Press (50/35)(switch off as desired)

Score is total reps if you feel like counting all of that. If not then just work hard and have fun.