Strength:
6 Sets:
5 Elevated Ring Rows (weighted)
15sec L-Sit hold (any variation)
*rest 1:30
Metcon:
AMRAP in 16min of:
15 ABmat Situps
12 Deadlifts (#60/40)
9 KB Goblet Squats (#32/24)
6/3 Cal Bike (arms-only)
Weightlifting:
-Hang Snatch
80% 1×3
90% 1×3
-Snatch with 3 pauses
80% 1×3
90% 1×3
-Front squat
90% 2×2
100% 1×3
90% 2×2