FRIYAY
Skill/Strength
EMOM 9 min
Min 1: 200m run
Min 2: 30 sec deadhang
Min 3: 30 sec side plank OR 10m hanstadwalk
Wanna go harder? Spread your legs in the side plank, hold deadhang for 1 min
Metcon
5 rounds, TC 30 min
10 Power snatch 35/25kg
30 Double unders
19 Wallballs 9/6kg
19/15 cal row
15 Burpee to target
L1: Timecap 25min
L2: RX
L3: 30/20kg, 15 under double,
L4: 4 rounds, power clean 30/20kg, 30 single unders, 6/4kg wallball