"Pump House"
15-12-9-6-3:
- Strict Ring Dips
- Strict Pull Ups
- 200m Run end of each round
CrossFit Endurance:
- 10 x 250m Row Sprints
- Rest 2:00 after each
Barbell Club:
- Front Squats
- 5 -5 -5 -5
- Hang Squat Clean + 2 Jerks
- Take 10 min to build to heavy complex