PREPARATION:
3 rounds of:
- Row 200m
- 8 Double KB Squats
- 6 Toes through Rings
STRENGTH:
Take 15 minutes to establish a heavy Complex of:
- 1 Clean + 1 Thruster + 1 Jerk
Met-Con WOD:
- 50 Air Squats
- 20 Sit Ups
- 40 Slam Balls
- 20 Sit Ups
- 30 Double Unders
- 20 Sit Ups
- 20 Push Ups
- 20 Sit Ups
- 10 Strict Pull Ups
- 20 Sit Ups
FINISHER:
- Overhead Earthquake Bar Carry
- 5 minutes of upside down time (holds, walks)
- 3 sets of stairs
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