WOD Di

Warm-up
8x20s on/10s off
high knees w/broomstick in back rack
good mornings

3x
10 ring rows
5 cluster
10 du
5 push ups
*increase weight as needed

Metcon
Metcon (AMRAP – Rounds and Reps)
in teams of 2
00:00-10:00
one works one round, one rests
9 c2b pull ups
3 squat clean & jerk 90/62.5

10:00-13:00
rest

Metcon (AMRAP – Rounds and Reps)
13:00-23:00
30 du
6 thruster 60/40

23:00-26:00
rest

Metcon (AMRAP – Rounds and Reps)

26:00-36:00
15 hspu
9 c&j 60/40