Monday 27 June

Base/Climb
A1 – 4 x 6 Back Squats rest 30 secs
A2 – 4 x 6 Ring Pull ups or assisted pull ups – add weight if possible rest 3 mins
B. 5 min AMRAP
3 Thrusters 95-135/65-95#
4 Burpees
5 T2B or Sit ups
rest 3 mins
1km Run for time
MetCon
Pick 2
A. 5 Rounds
250/200m Row
5-10 pull ups or Ring Rows
10-15 Push ups
B. 5 Rounds
15/12 Cals AD
7 Burpees
10 Swings
C. 5 Rounds
300-400m Run
10-12 T2B or 15 Sit ups

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