Strength:

20 minutes to find 1RM Back Squat.

Metcon:

4 Rounds of,

8 Bent Over Rows (65/95),

6 Handstand Push-ups,

400 meter run.

 

On-Ramp

Review:

Push-press, Toes 2 Bar.

Metcon:

4 Rounds for time

8 Push-press,

12 Toes 2 Bar,

400 m Run

 

Masters

For timeā€¦

500 meter Row,

Then 3 rounds of..

10 V-ups,

12 Push-ups,

15 KB Sumo High Pulls.