191206

FRIDAY

Metcon

For time TC 40-50min

60/50 cal row
6 rope climbs

Then

3 rounds of

20 pull ups
20 airsquat

5 min rest then

3 rounds of

20 HR push ups
20 Over head squat

5 min rest then

3 rounds of

20 toes to bars
20 Clean and jerks

5 min rest then

20 lateral burpee over bar
20 Frontsquats

Then

60/50 cal row
6 rope climbs

L1: OHS 45/30kg, C&J and FS 60/45kg
L2: OHS 30/20kg, C&J and FS 50/35kg
L3: OHS 20/15kg, C&J and FS 40/30kg, 10 pull ups, 10 t2b, 3 rope climb
L4: NO OHS Front squat instead 20/15kg, C&J and FS 40/30kg, No rope climb, jumping pull ups, kne push ups, hanging knee raises.