Strength:
Weighted Chin-ups
5-4-4-3-3-2
*20sec Hollow Hold after each set
Metcon:
AMRAP in 12min of the ladder:
3-6-9-12...
Power Cleans (#50/35)
Thrusters
Outdoor:
AMRAP in 45min of:
200m Run
10sec Plank
10 Rope Jumps
10 Situps
*add + 200m run and 10sec/reps each round
Endurance:
10 Rounds for time:
15 Pushups
20 Wallballs
25 Kettlebell Swings (#16/12)
Run 200m