Wrong turn (Time-Rx2)
Start up
3rds
200m run
10 PVC muscle snatch
5 burpees
Strength
3×1 snatch
3×1 front squat
‘Wrong turn’
15 thrusters 105/75
Then
3rds
10 chest to bar pull-ups
10 hspu (rx2-1 abmat)
Then
15 thrusters 105/75
Pick a goat(something you are bad at) from the list or choose your own and work on it for 10 minutes
handstand walks
muscle ups
pistols
double unders
toe to bar
Finisher?
2rds
10 big arm circles front and back
10 scap push ups
10 iso lat raise L/R
RW Functional Fitness Training Blogs 