5JAN

IX Legion W13D3

Warm Up
1-Mile Run<6:15

METCON 1
16 EMOM: 1) 15x Hand Release Push Up 2) :20 Shuttle Sprints (you can set up 5-10-5 if you want for this) 3) 4x Turkish Get Up 4) 8x Sandbag Clean #50

Superset 1
Push Press 4x10 + Handstand Walk 4x8

Superset 2
Cable Row 4x10 + Tricep Extension 4x10

METCON 2
In Kit do a 12 AMRAP: 10x Burpees + 2x 15ft Rope Climb + 50m Run (2x 25m)