Objective: Work Cap 5/5/5
Warmup: 3 rounds
4/4x Turkish Getups @ 25lbs
8/8x slasher @ 25lbs
12x Deadlift @ 95lbs
16x Weighted situp @ 25lbs
1) 5 min Amrap
3x burpee
6x ball slams
2) 5 min max reps
Atomic Man-makers @ 25lbs (add overhead lunge each leg)
3) 5 rounds for time
10x swing @ 35lbs
200 meter run
4) 2 rounds
Jane Fonda - 20 sec each movement each side
10x shoulder dislocates
5/5x hip swivel