warm up:
40-20-10
1.Air Squats
2.Lunges L
3.Lunges R
4.Back Squat L
5.Back Squat R
6.Mountain Climbers
7.Down Dog to Plank
8. Push Up Side Plank
9. Sit-Up
10. Russian Twist

Metcon AMRAP
4 min AMRAP
10 Barbell Push Press
15 Barbell Back Squat 75/55
rest 2 minutes

4 min AMRAP
10 Push Ups
15 KB Swings
rest 2 minutes

4 min. AMRAP
15 Barbell Push Press 75/55
10 Cal Row
rest 2 minutes

4 min. AMRAP
15 TTB
10 Back Squats
rest 2 minutes

4 min AMRAP
15 Push-Ups
10 American Swings 53/35

ABS::::
50 SIT-UPS OR 50 GHD