FRIDAY
Metcon
3 rounds
-Run 400m
-4 rope climbs
Into
3 rounds
-10 squat cleans 60/40kg
-3 Rope climbs
Into
3 rounds
-400m run
-20 Dumbbell overhead lunges 22,5/15kg (not walking)
-2 rope climbs
L1: With a weight vest 9/6kg
L2: RX
L3: 2-1-1 rope climbs, 43/30kg, 15/10 dumbbell
L4: 10 hanging knee raises on all, 30/20kg power clean, kettlebell squats instead of lunges 16/12kg,