Warm-up
3 Slow Rounds:
25 Double Unders
10 Pull-ups
10 Pistols
Weightlifting
Clean
4×4@85% of 1 RM C&J, Drop & Reset each rep
15kgx4, 35×4, 45×4, 55×4, 60×4, 60×4, 60×4, 60×4 (mostly deep-ish-but-not-below-parallel power cleans)
Metcon
For time:
80 Wallballs 20/14lbs
60 Calorie Row
40 CTB Pull-ups
20 Squat Clean and Jerk 145/115lbs
DNF at 20 mins; 7 C&J in.
Metcon
2 min AMRAP x4
10 Toes to Bar GHD Sit-Ups
10 KB Swings 70/53lbs
Rest 1 Minute
1+10, 1+8, 1+5, 1+5.
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