Strength:
Weighted Dips
15min build up to an RM4
Metcon:
AMRAP in 18min of:
30 Situps
20 Back Extensions
10 DB S2OH (#22.5/15,x2)
Endurance:
For time:
Row 1000m
100 Medball Lunges
Run 800m
100 Medball Russian Twists (#10/6)
1 Stairs Ascend w/medball
100 Medball Cleans (#10/6)
Run 800m
100 Box Jumps
Row 1000m