Strength:
Clean & Jerk 4×2
Met Con:
5 Rds
5 Box jumps (as high as possible)
2 Shuttles farmers carry (as heavy as possible)
12 Ring dips
20 Double unders
CF Rugby:
Strength:
Floor press + box jump 5×3+3
Met Con:
4x 5 min AMRAP’s with 1 min rest between:
1: 10x Wall balls / med ball sit ups / ball slams
2: Team prowler push (as heavy as possible)
3: 15 KB swings (32kg/24kg) / 30 sec plank
4: 5 Burpee bar touches / 5 strict pull ups / 10 push ups