Warm-up

9 EMOM
2 Rope Climbs or 1 Legless
12 Pistols
10 unbroken Pull Ups

Work on being efficient

Metcon 

Running Clock

@ 0:00
5 Rounds
10 Deadlifts 225#/155#
10 Pull Ups

@ 10:00
5 Rounds
3 Power Cleans 205#/135#
6 Burpees
12 Wall Balls

@ 20:00
8-6-4-2
Front Squats 185#/125#
Ring Dips

@ 30:00
5 AMRAP
5 Snatches 135#/95#
10 T2B

@ 40:00
3 Rounds
15 OHS 95#/65#
15 SDHP 95#/65#
30 DU Unbroken

Accessory Work

Max Height Box Jump

Interval Work

15 rounds
0:60 sec on
0:60 sec off

Guys pace - 1:40 - 1:50 you should be close to 300m or above
Girls pace - 1:55 - 2:05 you should be 250m or above
*Stay consistent.  If you start at 1:40 or 1:55 and drop to the bottom you've failed at this exercise.

This should be the same pace as last weekend.

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