10/6

Unrated – U60

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Warm-up

3 sets

1 min easy bike

7 Russian KB Swings

7 alternating v-ups (each side)

7 Single Leg RDL’s (each side)

Metcon

Metcon (Time)

3 Rounds: 25 min cap

800m Row (OR 600m Run)

40 Dumbbell Snatches (50/35)

30 Abmat Sit Ups

Strength

Ring Dips (4 rep max weighted ring dip or box dip)

Work to heavy 4 then

4×12 @30-40% of heavy 4

*Score your heavy 4 weight.

The score will ask for reps, Just put your weight used in there.