Metcon
21-15-9
Ring Push Ups
DB Step Ups 35/25
*Rest 2 mins*
21-15-9
DB Step Ups
Russian Twists 35/25
*Rest 2 mins*
21-15-9
Russian Twists
Ring Push Ups
100 Thrusters 95/65 (Rx+ 135/95)
5 burpees at the top of each min.
Strength:
1 RM Hang Squat Clean
Metcon:
9-6-3
Squat Snatch 135/95
Ring MU (Sub 2 Pull Ups + 2 Ring Dips)
