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.