250716 Wednesday

Strength Every 90 sec for 4 rounds 5 deadlifts TnG at 70-80% 5 broad jumps Metcon 10 rounds for time (15 min cap) 20 DUs 5 thrusters 40/30 1 RMU

Weightlifting 1 squat clean + 1 front squat + 1 split jerk Build to max 5 min emom 1 squat clean + 1 split jerk at 90% Metcon For time 21-18-15-12-9 KB swings 24/16 Box jumps Toes to bar

In teams two 15-14-13-12-11 Pistols (SC goblet squats) 200m run/row after each set 10-9-8-7-6 BMU 300m run/row after each set 5-4-3-2-1 Squat clean & jerk 100/70 400m run/rpw after each set