Warm Up
Jog to lotte and back
Dead hang
Hollow hold
Superman
wall sit
x3 15:10

 
Strength
OVERHEAD SQUAT
3-3-3-3-3 increase weight on each set, don’t start too heavy

 
Met-con
CF.15.11.30 (A)
1000M ROW

 
CF.15.11.30 (B)
Rest 2 minutes from 1000m row
30 DB SNATCH 20/10
50 sit ups