*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
7 min EMOM
10 push press 30/20
15 second front rack hold
Strength
Clean
3-3-1-1-1-1
*In the hole
*Work up to a heavy single
Metcon
Tabata Barbell
Tabata deadlift, 85/65kg
Tabata hang power clean, 60/40kg
Tabata front squat, 40/30kg
Tabata push press, 30/20kg
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
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