Sunday
200m run
20 air squats
10 shoulder shrugs
200m run
10 barbell thrusters
5-10 pull ups
200m run
10 heavier thrusters
5-10 pullups
Skill/Strength
Prepare for metcon, pick level and practice movements, warm up for the thruster
Metcon
Team of 2, time cap 45 min
100 Thrusters 50/35kg
100 Chest to bars
AMRAP 200m run
L1: 61/43kg
L2:
L3: 40/30kg, pull ups
L4: 30/20kg, banded pull ups