Strength:
Muscle up 3xmax
Single leg squat 5×10 each leg
Met Con:
5 rds
12 Thrusters 40/25kg
9 Toes to bar
20 KB swings 24/16kg
CrossFit Rugby
Strength: 10 minutes – on the minute every minute perform 1 x squat and 3 x Triple Broad jump.
Met Con: 5 Rds for time
25 Sumo Deadlift High Pull 42.5kg/30kg
10 PowerClean/Front Squat/Push Press
15 Burpees
Rest 2 minutes between rounds.