Strength:
Floor Press
15min build up to an RM3
Metcon:
For max reps (16min running clock):
00:00 - 04:00
Row 500/400m (or Bike 30/24 cal)
Max Box Jumps on remaining time
04:00 - 08:00
Row 500/400m (or Bike 30/24 cal)
Max Power Cleans (#50/35) on remaining time
08:00 - 12:00
Row 500/400m (or Bike 30/24 cal)
Max Wallballs (#10/6) on remaining time
12:00 - 16:00
Row 500/400m (or Bike 30/24 cal)
Max Front Squats (#50/35) on remaining time
Weightlifting:
Power Clean + Push Press
(2+2) @ 65% x 4
Pause Hang Squat Clean + Front Squat
(1+1+2) @ 65% x 4
MAX Squat Clean!
Clean Pull
3 @ 130% x 5