Karina working on the rings.

Front squat 3,3,3
Bent over row 3×6

Met Con:
1000m Row
50 Thrusters 20/15kg
30 Pull ups

CrossFit Rugby

Strength: 5 x 3 Squat Superset with 3 x max height Depth Jump

Met Con: Snatch Kalsu
100 Power Snatches for time 45/30kg*
(On the minute every minute perform 5 over the bar burpees)

15 minute time cap