A Long One

Strength

For Time:

Run 1600m
30 Pull-ups
30 Clean & Jerk 95/65
Run 800m
25 Pull-ups
25 Clean & Jerks 95/65
Run 400m
20 Pull-ups
20 Clean & Jerks

*40min time cap

MetCon

KINDA EQUIPPED

For Time:
Run 1600m
30 Pull-ups
50 Alt DB Hang Clean & Jerk
Run 800m
25 Pull-ups
40 Alt DB Hang Clean & Jerk
Run 400m
20 Pull-ups
30 Alt DB Hang Clean & Jerk

*40min time cap

NO EQUIPMENT

For Time:
Run 1600m
50 OO Ground To Overhead
Run 800m
50 OO Ground to Overhead
Run 400m
50 OO Ground to Overhead

*30min time cap