Strength: pause split jerk + split jerk complex

5 sets (resting as needed between) of

1 pausing (2 sec each in dip and catch) split jerk

1 split jerk

Metcon: “Wrong Turnt”

4 rounds (with a 24-min cap) of

200m farmers carry (53s/35s#)

14/12 cal row (or 12/10 cal bike)

10 ring push-ups

7 front squats (165/115#)

200m run

(with 1-min rests between rounds)