Strength:-
6 sets at heavy weight
1 Clean Pull + 2 Hang Power Cleans
Metcon:-
E2MOM for 6 rounds
6 HSPU
8 / 10 cal bike
10 paces walking KB lunges 2 x 24/16kg
*Bike preference, only use rowers if the class is full (160/220m Row). Stagger the start so you can share the bike