Strength:
Around the world 3×10
Partner leg lifts 3 sets
Met Con:
9 Muscle ups
21 KB push press 2x24kg/16kg
7 Muscle ups
15 KB push press
5 Muscle ups
9 KB push press
CrossFit Rugby
Strength:
Snatch Complex 5 x 3
Superset each set with 20 metre sled drag
Met Con: ‘Snatch Kalsu’
Complete 100 Power Snatches for time 45/30kg*
*On the minute every minute complete 5 over the bar burpees.
Time cap of 15 minutes.
Finisher: Ab sequence x 3