500m row
3x
5 Strict pull ups
10 chest to deck push ups
15 Over Head Wall squats (you guys should rock at all these moves now)
Ready
6 minute
Mountain climbers - foot flat by hand
Strength
Snatch grip deadlift
5x5 at 120%
Metcon
Fight Club
3x 1 minute each move
Thrusters 42.5/30kg
Power cleans 42.5/30kg
Box jump overs 24/20in
Pull ups
Calories bike/row
Rest
Score = total reps
Compliments Comp Train
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