400m run under 2:10
6x
5 Strict pull ups
10 chest to ground push ups -no flop
15 PVC OH Wall squats
Ready
Front rack hold and squat
50% last week weight
30 sec hold standing
15 sec front squat hold
30 sec rest
***no belt - focus on position - UPRIGHT
Power Clean
70% 3x5
Push Jerk
60% 3x5
Metcon
Death By 10m SPRINTS
EMOM increase your distance 10m until you can’t complete the distance in the time
I.E min 1 = 10m min 5=50m min 10=100m in 10m encraments
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