10/30

Unrated – U60

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Warm-up

6 minutes

:45 machine

5 kipping swings

5 jumping air squats

5 alternating leg v ups

Strength

Push Press (5×5 HAP each set)

Superset with 10 light dumbbell press each side

Strength

Bent Over Row (3×10 HAP each set)

Superset with 5 strict pull ups

Metcon

Metcon (Time)

For time:

20 Overhead squats (115/80)

20 Burpees over bar

20 Thrusters (135/95)

20 Toes to bar

20 Power cleans (165/110)

20 burpees over bar
15 min cap