Warm-up
Metcon (Weight)
12:00 alt. E:90MOM
A) 4 tempo deadlift @ 55% 21X3
B) 5 ring push ups
Metcon (Time)
11 / 10 / 9…3 / 2 / 1
squat clean (95/65)
1 / 2 / 3…9 / 10 / 11
ring rows
Metcon (Time)
11 / 10 / 9…3 / 2 / 1
squat clean (135/95)
1 / 2 / 3…9 / 10 / 11
pull up
10 banded good morning
5 push up
5 ring row
8 front squat
8 deadlift
4 shoulder press
4 pull up
6 hang squat clean