Work "Rest"

Competition Class

Strength

FORGING IRON

30min AMRAP
30 Cal Bike
20 DBall Squats 150/100
10 DBall Over the Shoulder 150/100

MetCon

CLASS

In Teams of 2:

8min to find 1RM Thruster (from the rack)

On a 14min clock:

5min AMRAP
Wall Balls 20/14
while partner hangs from pull-up bar

4min AMRAP
Pull-ups
while partner holds goblet squat w/ WB

3min AMRAP
Hang Clean & Jerk 135/95
while partner hangs from pull-up bar

2min AMRAP
Deadlifts 135/95
while partner holds handstand