Mission Fitness – cross training

Bench Press (15 minutes to complete 5X3 heavy bench press)

Metcon (6 Rounds for time)

6 Rounds for time
RX+
10 Sandbag to shoulder(150/100)
12 strict toes to bar
2 leg less rope climbs
RX
10 Sandbag to shoulder(100/75)
12 toes to bar
2 leg rope climbs
Scaled
10 Sandbag to shoulder(75/50)
14 hanging knee raises
4 rope pulls