30JULY

Strength
RDL 4x8
Low Block Power Clean 4x8
Scap Pull Up 4x8
Upright Row 4x8

Metcon
20AMRAP
10x Tire Flip + 250m Row + 1x Rope Climb + 5x Hang Squat Clean @ BW

Conditioning
5min Warm Up, then 4x3min Hard + 1min Recovery, 2min break, 4x2min Hard + 2min Recovery, 5min cool down