The Middle is always the best right?

Strength

Push Press 5 X 5 (Work to a max set in 15min)

Performance Metcon

"In the Middle" (14 min time cap)

600m run with med ball

60 double unders

10 wall balls 20/14

400m run with med ball

40 Double unders

20 Wall balls 20/14

200m run with Medball

20 Double unders

30 Wall balls 20/14

Fitness Metcon

600m run

180 Single Skips

10 Wall balls 20/10 (9 foot target)

400m run

120 Single Skips

20 Wall balls 20/10

200m run

60 Skips

30 Wall balls 20/14