Monday
Skill/Strength
Every 3 min for 12 min, (4 rounds)
4 Split presses https://www.youtube.com/watch?v=65NfhQA-Y3U
8+8 Dumbbell bent over row https://www.youtube.com/watch?v=pYcpY20QaE8
12 Dumbbell rolling triceps extensions https://www.youtube.com/watch?v=L9-dInqIQus
Metcon
3 Rounds for time, TC 16 min
40 Double unders
30/24 cal row
20 Box jump overs
10 Handstand push ups
L1: Strict hspu
L2: –
L3: 10 double unders, box walk overs, 10 dumbbell push press 2×22,5/15kg
L4: 40 single unders, low box walk overs, 10 dumbbell push press 2×15/10kg