Strength:
Weighted Dips (bars/boxes)
5-5-5-5-5
Metcon:
For time:
Row 500/400m
27 Front Squats (#50/35)
21 Burpees over bar
15 C2B Pullups
9 Push-Press (#50/35)
15 C2B Pullups
21 Burpees over bar
27 Front Squats
Row 500/400m
Endurance:
EMOM for 40min:
- 30 DU + 10 KB Swings (#16/12)
- 5 Burpee Box Jumps
- 15 Medball Cleans
- 50 Mountain Climbers
- rest