Saturday - 030721

Strength:
5 Sets:
1 Legless Rope Climb
3 Sumo Deadlifts
*rest 2:00

Metcon:
For time:
1000m Run, then:
50 Bar Facing burpees
50 Thrusters (#43/30)

*split the reps however you want
for example:

1. 50 thrusters + 50 burpees
2. 2 rounds of: 25 thrusters + 25 burpees
3. 5 rounds of: 10 thrusters + 10 burpees

Competitors:
A) 6 min time cap to build a heavy complex :
(rfa games day 2 workout no. 1):
1 Power Snatch
1 hang squat snatch
1 overhead squat

B) In teams of 3, For time (30min time cap) :
Run 1600
Into:
2 Rounds : (one works at a time)
100 KB Swings (#32/24)
75 Goblet Squats
50 Strict Pullups