500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups
Ready
6 min EMOM
Odd - toes to bar
Even - thrusters 20/15kg
Strength
Deadlift
Cycle 5 Week 1 add another 5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM
Metcon:
150 Kb swings 24/20kg
*top of every minute 5 burpees
start with burpees
Score = how many SETS of burpees you did - 5 = 1 set
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