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