251116 Sunday

Strength Push press 5 sets 4 reps heavy Metcon For time: 50 wall balls 30 toes to bar 20 box jumps 10 cals or 150m run 35 wallballs 20 pullups 15 box jump overs 10 cals or 150m run 20 wallballs 10 C2B

In teams of two For time 500m synchro run 10-1 DB burpees 3 RMU between sets 2 mins rest 300m DB farmers carry 30 DB bench press 200m DB front rack carry 30 DB bench press 100m DB overhead carry 22.5/

Strength Deadlifts build to a heavy 10 rep 3 sets 10 reps at 70% Metcon 5 min AMRAP 10/8 cal row or 150m run 8 burpees over the bar 6 hang power cleans 50/35 3 min rest 5 min AMRAP 10/8 cal row or 150