Thursday

Metcon (AMRAP – Rounds and Reps)
9 min Amrap
15 Strict Press From ground 75/55
20 Weighted Step up 35/26 (Goblet)
15/12 Bike
Rest 3 mins
9 min Amrap
10 DB Hang Power Clean (2 Dumbells)
50 ft + 5 Squats Sand Bag Carry and Squats
15 Ring Row
Rest 3 mins
9 min Amrap
15 Sumo DL High Pull Barbell 65/45
15 Slam Ball
15/12 cal Row

Total rounds and reps
Of all three parts
50 ft = 5 reps

Categories: W.O.D.