Strength:
thruster 5×5
Metcon:
Rx
6 min amrap
30 sumo-deadlift high-pull, 70/53
30 butterfly sit-ups
Rest 1 min
5 min amrap
10 kb snatches, 70/53
10 toes 2 bar
Intermediate
6 min amrap
20 sdhp
20 butterfly sit-ups
rest 1 min
5 min amrap
8 kb snatches
8 toes 2 bar/hanging knee raises
Beginner
6 min amrap
15 sdhp
15 butterfly sit-ups
rest 1 min
5 min amrap
6 kb snatches
6 hanging knee raises
Post loads & total reps to comments.