Strength
Thruster 10-8-6-4-2 (build to a heavy double)
Weighted pull-ups 3-3-3-3-3
Metcon
row 5x 500m rest 90sec between sets
Thruster 10-8-6-4-2 (build to a heavy double)
Weighted pull-ups 3-3-3-3-3
row 5x 500m rest 90sec between sets
