251015 Wednesday

Metcon In teams of two For time 10 back squats 100/70 10 sand bag to shoulders 100/70 LBs For time 60/45 cal row 40m HSW (x2 bear crawl) 20 box jump overs 30/24 10 BMU (sc pullups) For time 10 back sq

Strength Deadlifts Build to heavy 3 TNG 5 sets 1 rep at 100% Metcon 8 rounds for time 16/12 cal row or 200m run 8 wallballs 8 toes to bar

Gymnastics 12 min EMOM Min 1: 30-40 russian twists Min 2: 8-12 ring rows Min 3: 20-40 sec handstand hold Metcon 30 min AMRAP 100m row/run 10 air squats 1 rope climb 10 toes to bar 10 burpees 10m HSW 1