1) Weightlifting
Clean: 3rm, 2×3@-10%
2) Metcon
6 rounds of:
100 m All out sprint
:30 Sec Rest/ Wall
-then (immediately after 10th round)-
5 Rounds
6 Thrusters 105/70#
8 Pullups
10 Ab Mat Situps
For time.
Rx+:
8 Rounds of Run
Then
Thruster 115/80#
C2B Pull Ups
GHDs