Steve getting his first muscle up on Monday.

Strength:
Good morning 5×6

Met Con:
15 min AMRAP
15 Wall Balls 9kg/6kg
10 Pull ups
5 Deadlifts 125kg/80kg

CrossFit Rugby

Strength/Speed Endurance:
RFU Shuttle test (With a Prowler…)

MetCon:
(a) 9-6-3
Deadlift 120/80
Strict Pullup
5 Second Band Sprint
(Round 1 perform 1 x sprint/Rd 2 perform 2 x sprint/ Rd 3 perform 3 x sprint)

4 minutes recovery

(b) 6 minute AMRAP
6 KB Tater 32/24
6 Toes to Bar
6 Burpee Box Jumps 30/24

Finisher: 60 sec max effort row for distance