Pull-
5 Super sets-
12 Ring rows
20 Russian twists
***
Metcon-
in teams of 2-
15 AMRAP-
7 Burpees
5 D-ball cleans 70/40kg
3 Rope climbs
– I go, You go
***
StrengthCon-
6 super sets-
6 D-ball squat cleans
6 Floor presses
Finish for quality-
15 Legless rope climbs
100 OH lunges 20/15kg plate
– Mix it however you want
