Strength:-
Pull, Push, Walk
E2MOM for 6 minutes
3 x Max strict pull ups, if over 8 reps add weight
E2MOM for 6 minutes
3 x Max Push ups, if over 20 reps do diamond push ups
10 minutes handstand practice / handstand walking practice
Metcon:-
Pit Stop
For time:
21 deadlifts
15 hang power cleans
9 front squats
1min rest
buy out 600m row
W: 100kg deadlift, 70kg hang power clean, 42.5kg front squat
M: 140kg deadlift, 100kg hang power clean, 60kg front squat