As a part of warm up
Every 4 min for 8 min (2 sets)

-10 sec front level
-10 alternating v-ups
-8 v-ups
-6 straddle v-ups
-4 russian v-ups
-10 hollow rock

Toe to bar practice, 10 min

Strength 5 min

Work up to starting weight for metcon

5 rounds TC 15min

-18 /15 cal row
-12 toes to bar
-3 squat cleans 70/47,5kg

L1: 18 cal Assault bike, 90/61kg
L2: RX
L3: Hanging knee raises, 43/30kg power clean
L4: 4 rounds, sit ups, 30/20kg power clean