10min of work

Strength

E2M10M

1 Hang Cluster + 5 Front Squat
1 Strict Pull-up after each round

 

MetCon

4 x 2:30 rounds on 90s rest

FITNESS
4 x 2:30 rounds on 90s rest
18/15 Machine Calories
9 Thrusters 75/55
Max Burpee Box Jump / Step Overs 24/20 w/ remaining time

PERFORMANCE
4 x 2:30 rounds on 90s rest
22/16 Machine Calories
9 Hang Clusters 95/65
Max Burpee Box Jump Overs 24/20 w/ remaining time

COMPETITION
4 x 2:30 rounds on 90s rest
25/20 Machine Calories
9 Hang Clusters 115/75
Max Burpee Box Jump Overs 30/24 w/ remaining time