*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups
Ready
5 min EMOM
20 second OHS - HOLD
10OHS
Strength
Strict Press
5-3-1+
75/85/95% of 90% of your max (added 7.5kg)
Strength
Overhead Squat
3-3-3-1-1-1-1
Work up to a heavy single
Metcon
500 KB swings 24/16kg
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