Warm-up
3 sets
10 Empty Bar Thrusters + :20 hold at top after 10th
25 Jumping Jacks
5 Yoga Push-ups
10 Beat Swings + 10 Ring Rows
Weightlifting
Bench Press (6×2)
*20 min to complete
*Build to 90% for a single then drop back and complete 6×2@80%
Metcon
Metcon (3 Rounds for time)
3 sets
400m Run
80 DU
*C2B (Rx+ Ring MU)
Rest 2:00
Set 1: 15 C2B (Rx+ Ring MU)
Set 2: 12
Set 3: 9
*5 min cap per round
