251210 Wednesday

In teams of two 50/40 cal row or 600m synchro run 40 box jump overs 30 STOH 60/40 75-50-25 DUs 3-2-1 Legless rope climbs (x2 rop climbs) 24 burpees over the bar 8 power cleans 60/40 16 front rack lun

Weightlifting Split jerk / push jerk Build to 2 rep heavy 5 sets 1 rep 3 sec pause in the catch at 90-100% Metcon 4 rounds for time 15/10 cal row 12 toes to bar 300m run 12 pistols

Strength Back squats 2 sets 6 reps 2 sets 5 reps 2 sets 4 reps All at 75-85% of your 1 RM Metcon 9 min amrap 9 deadlifts 60/40 9 pushups 9 pullups