METCON 4 ROUNDS FOR TIME

400 METER RUN

10 POWER CLEANS AND JERK

12 BURPEES

 

METCON 5 ROUNDS

10 SUMO DEAD LIFT HIGH PULL KETTLE BELL (HEAVY)

10 KNEE TO ELBOW

10 HAND RELEASE PUSH UP

200 METERRUN WITH MED BALL