Strength circuit:-
4 rounds E4MOM
8/8 Single leg RDL
8 Wide grip ring rows (feet elevated)
4 Candlesticks
Metcon:-
For time
10 Overhead Squats 65/45kg
20 Box jump overs 24/ 20″
10 Thrusters 65/45kg
20 Pull ups
10 Power cleans 65/45kg
20 Burpees over the bar
10 Front Rack lunges 65/45kg
20 T2B
1000m Row or 800m run buy out