The One and ONLY Island Box!
Skill
5 reps x 5 sets Weighted Pullups (get heavier each set. weighted belt or db in feet)
5 x 10 Ring Pushups
Metcon
1000m Row Buy in
30-20-10
Box Jumps 24/20
Wall Balls 20/14 – 10/9
Strength Back Squats
5 @ 50/60/70% then 3 @ 75/80/85%
Metcon 4 rds of
150 m Row
10 KB Swings Russian
6 Goblet Squats
10 Toes to Bar
400m Run
Strength
Work up to a Max Power Clean. No more than 2 fails
Metcon 12 AMRAP
5 STO 135/85
7 Deadlifts
5 Bar over Burpees
200m Run