Monday

Strength 

Back Squat (1 Rep Every 90 Seconds for 12 Min)

Then

5 Rounds

10 Sandbag Toss Over

100 Meter Farmer Carry

For the farmer carry:

40-50# DBs/KBs or heavier for Men.

25-35# DBs/KBs or heavier for Women.

Metcon

14 Min AMRAP

(As Many Rounds and Reps As Possible in 14 Minutes)

7 Toes to Bar

7 Push Ups

7 Pull Ups

7 Push Ups