8/16

Unrated – U60

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Warm-up

500m row

15 good mornings

15 knees to elbows

15 Supermans

Strength

Deadlift (10 min emom, 1 heavy lift building )

Metcon

Metcon (Time)

For time:

3 bar facing burpees

3 hang cleans

100m run

6/6/200, 9/9/300, 12/12/400m
Compete: 205/145

Performance: 165/125

Fitness: 135/95