WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
ME Strength:
Sumo Deadlift – 3RM
- 3-3-3-3-3
MetCon:
For Time – CAP20
- 1 C&J #185/125
- 200m Run
- 2 C&J
- 400m Run
- 3 C&J
- 600m Run
- 4 C&J
- 800m Run
- 4 C&J
- 600m Run
- 3 C&J
- 400m Run
- 2 C&J
- 200m Run
- 1 C&J