Base, Climb and Metcon
8 min AMRAP
250m Row @ 60%
2-5 Strict Chin ups or Ring Rows
7 Push up
9 Box jumps step down
rest 2 mins
8 min AMRAP
10/7 Cals AD @ 60%
16 Walking Lunges
150m Farmers carry
rest 2 mins
8 min AMRAP
200m run @ 60%
5 HSPU or 3 Wall Climbs
12 Russian Swings 20/16kg
15 min Group Stretch
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