4/7

Unrated – U60

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Warm-up

3 rounds:

100m run

20 plank hold shoulder taps

10 weighted squats with wall ball

10 wall balls

Strength

Front Squat (5-5-4-4-3 build in weight each set by feel)

Metcon

Metcon (Time)

For time: 6 min cap

12-9-6-3

Thrusters

Bar muscle ups
Compete: 155/105, BMU

Performance: 115/85, C2B

Fitness: 95/65, pull ups or ring rows