MONDAY

12670062_471755136365048_6588044158949122824_nWOD

Strength:
10 Minute EMOM (alt.)
5 Thrusters (heavy as possible w/ good form)
5 Muscle Ups

MetCon:
1.) 4 Rounds For Time
3 Strict Press
6 Push Press
9 Push Jerk
12 SDLHP
(C: 135/95, Rx: 95/65, S: as needed)

2.) 8 Rounds Of:
:30 Shuttle Sprint Max Effort (30′)
:30 Rest