METCON

1. Warm Up: SMFR, Speed Ladder, Focus Mitts

2. Strength: Overhead Squat, 3RM

3. Stamina (3-5 rounds):

• Overhead Squat, 2 reps @ 3RM Weight
• Floor Wipers, 10 reps per side
• Box Jumps, 10 reps

4. Work Capacity (5-10 rounds)

• Push Press, Max Reps (65#)
• Weighted Pullups, Max Reps (20#)
• Row 250m

5. Durability: Flexibility