Fitness

Metcon
A. 4 Rounds for time of:

200/150m Row
12 Ring Dips
12 WBS 9/6kg
12 Box Jumps
12 KBS 32/24kg

Time Cap: 20:00min

Metcon
B. Finisher:

200m SB Carry AHAP

Performance

Metcon
A. 3 Sets of:

A1. 10 Deficit Stiff Leg Deadlift
A2. 10 Strict TTB

Metcon
B. For time:

9 Thrusters 60/40kg
200m Run
6 Thrusters 60/40kg
400m Run
3 Thrusters 60/40kg

Time Cap: 6:00min