Strength:-
5 x 15 KB Push press
5 x 6-10 Strict T2B
Every 90 secs, alternate between
Metcon:-
6 min AMRAP
200m Run
16 Hang KB snatch 24/16kg
1 min transition
into
6 min AMRAP
500/400m Row
10 Burpees over the rower
1 min transition
into
6 min AMRAP
15/10 Assault bike cals
2 lengths DB front rack walking lunges 2 x 22.5/15kg