30min = 6 RDS

Competition Class

Strength

FORGING IRON

 

30min AMRAP
30 Cal Bike
20 Sand Bag Squats
10 DBall Over the Shoulder 150/100
*don't go fast, just don't stop

 

MetCon

CLASS

 

30min EMOM
min1. Row 40s (cals)
min2. 40sec burpee box jump overs
min3. 5 Axle Bar Thrusters (95/65)
min4: 10 T2B
min5: 3 Rope Climbs