Saturday 27th September

Strength:
Front Lever 5×5-10sec holds
Chest to rings pull ups 4×8

Met Con:
3 min AMRAP
20 calorie Row
30 Wallballs
20 Toes to bar
30 Box jumps 24/20″
20 Sumo deadlit high pull 32/24kg KB
30 Burpees
20 Shoulder to overhead 60/40kg
1 min REST
6 min AMRAP of the above
1 min REST
1 rd or 12 min AMRAP (which ever is first)