Weightlifting
Box Squat (10×2)
@ 52.5-62.5%
Speed Work!!

RED
Run 800m
then
21-15-9
DB Thruster
Calories on Bike or Rower
then
Run 800m

WHITE
Run 600m
then
21-15-9
DB Thruster
Calories on Bike or Rower
then
Run 600m

BLUE
Run 400m
then
15-9-6
DB Thruster
Calories on Bike or Rower
then
Run 400m

For the MetCon, pick a DB
weight that is going to challenge you but also
stay UB for all 3 sets.