Strength:
Squat 5×5
Met Con:
3rds
8 Hang clean & jerk 60/40kg
12 Over the box jumps
16 KB swings 24/16kg
Finisher:
50 Sit ups
CrossFit Rugby:
Met Con (1): 5 Rds: In a 3 minute window complete
250m Row
10 Burpees
15 Wall Balls
Max Hang Snatch 50/35kg in remaining time
3 Minutes recovery between rounds
Met Con (2):
2 minutes after completing (1) – Death by Burpees (Min 1 complete 1, min 2 complete 2 etc until failure)