Base and Climb
A1 Back Squats 4 x 2-3 – rest 30 secs
A2 Deficit HSPU 4 x 3-5 or 5 KB Standing Strict Press – rest 2 mins
B. For time – 10 min Cap Climb, 12 min Cap Base
1KM Run
50 Swings 24/16kg
30 Burpees
10 Pull ups or Bar Muscle ups
Metcon
Min 0:00-5:00
10 Cals AD
20 Wall Balls
Min 5:00-15:00
400m run
20 Swings
10 Push ups
Min 15:00-30:00
300m Row
200m Farmers Carry
25 Sit ups
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