3 RM Split Jerk
Metcon
Helen
3 rounds
400m Run
20 Swings (55/35)
12 Pull Ups
3 rounds
50 DU
25 Wallballs
40 Ball Slams
20 Toes to Bar
30 Calorie Row
15 HR Push Ups
20 Hollow Rocks
10 HSPU
35 min Cap
Back Squat
5 sets of 5 for max weight; Score is total weight used for all 5 sets combined
Sets are 3-4 min apart
METCON
6 min AMRAP
5 burpee box step ups
Max Thrusters (115/75)
