MONDAY
Skill/Strength
Backsquat
4 sets with 8 reps
65%RM on all
METCON
For time, TC 25 min
10 Ring dips
20 Burpees over bar
30 Thrusters 40/30kg
40 Kettle bell swings, Russian 24/16kg
30 Thrusters 40/30kg
20 Burpees over bar
10 Ring dips
L1: Ring muscle ups, 50/35kg
L2: RX
L3: Banded ring dips, 30/20kg, lagom swing
L4: Box dips, 20/10kg, 16/12kg kettle bell