Strength:
Thrusters 5×3
Met Con:
20,18,16,14,12,10,8,6,4,2
Pull ups
Med ball cleans
Single arm stoh 28/20kg (reps split between arms)
Strength:
Ring Y outs 3×10
Strict chin ups 3x max
Met Con:
In a pair complete
160 cal row
100 burpee over the box jumps 24/20″
40 power cleans 60/40kg