Crossfit

Weightlifting
Power Clean (10×1)
10min EMOM
Ascedning
Work Up To 90%+
Start @ 50% 1RM

Metcon
Metcon
For Time:

1000m/800m Row
75 Push ups
50 Pull Ups
25 HSPU

TC – 20min
TT- 13min

Leg/Int
Banded Pull Ups
25 DB Strict Press 35/20