Mission Fitness – cross training

Press Complex (6 Rounds for weight)

Every 90 seconds for 6 rounds
Press complex
3 Strict press
2 Push press
1 split jerk
**Building if possible

Metcon (5 Rounds for time)

5 Rounds for time
RX+
15/12 Calories Bike
12 Burpee Box Jump overs
9 Power Snatches
(135/95)(30/24)
RX
15/12 Calories Bike
12 Burpee Box Jump overs
9 Power Snatches
(115/75)(24/20)
Scaled
15/12 Calories Bike
12 Burpee Box Jump overs
9 Power Snatches
(95/65)(20/14)
Mobility
Spend 5 minutes on shoulder recovery
-PVC Pass throughs
-Banded work