Strength:
Deadlift (12-10-8) @ 50%, 60%, 65% of 1RM.
Metcon:
For time:
400 meter Run,
21 Thrusters (65/95),
21 Chest 2 bar pull-ups,
400 meter Run,
15 Thrusters,
15 Chest 2 bar pull-ups,
400 meter Run,
9 Thrusters,
9 Chest 2 bar pull-ups.
On-Ramp
Skills: Row, Hang Snatch, Wall Balls.
4 Rounds of …
250 meter Row,
8 Hang Snatch,
12 Wall Balls.