Tiger Blood (Time)
Three rounds for time of:
10 Clean and Jerks, 135/95
400m Run
Sprintervals 11 (4 Rounds for time)
4 Rounds on a 5 Minute Clock
Row 15/10 Calories
30 butterfly sit ups
Run 200 Meters
2 Rope Climbs

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Back Squat (5-3-1＋)
75-85-95%
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Sprintervals 10 (Time)
500 double unders for time, or 15 minutes of double unders-whichever comes first.
Metcon (Weight)
Supplement:

3 x 10 weighted front rack lunges (in place, 5 per leg)

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Handstand Push-ups (1-1-1-1-1)
Attempt 1 max effort set of strict handstand push-ups

Metcon
For time:
1 mile run
5 rope climbs
800m run
3 rope climbs
400m run
1 rope climb

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