Super Charged Sunday!

Metcon

For Time:

800 Meters 

Then into 5 Rounds of 

5 Supinated Grip Strict Pullups 

10 Weighted Pushups (25/15 lbs)

15 Goblet Squats (24/16 kgs)

Run 800 Meters 

*Murph Prep

Luke

For Time

400 meter Run

15 Clean-and-Jerks (155/105 lb)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lb)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lb)

400 meter Run

Complete as many round and reps as possible in 16 minutes of: 

16 Calorie Row

16 Slamballs (30/20 lbs)

16 Burpees Over the Rower

16 Ab Mat Sit-Ups