WEIGHTLIFTING: 
1 X 5 @ 75%
1 X 3 @ 85%
1 X Max Effort @ 95%
*Rest 2-min between sets
WOD : Metcon (AMRAP – Reps)
30:00 AMRAP (Moderate Intensity)
Run 400m
30 KB Swings 24kg /16kg
60 ft Hand Stand Wall or 1-min Hand Stand Hold
60 ft Dual KB Walking Lunges 24 kg / 16 kg