Heavy Metcon 17/11/13

Warm up. With a heavy KB 10mins work:

Swings
Squats
Press ups
thrusters

30sec wrk alternating with partner 3mins per station 1 min to change:

A1 prowler push ( 2 lps)
A2 rack holds KB / farmers carry after prowler

B1 BB bench press (10)
B2 alt lunges with chains

C1 back squats safety bar (10)
C2 ball slams

D1 OH press (10)
D2 box step ups (high with chains)

E1 deadlifts (10)
E2 dips / boxes

F1 walking lunges KB
F2 Press ups

G1 Sled pull (1 lap)
G2 bunny hop