Skill/Strength
EMOM 12 min
Min 1: 5-10 Goblet squats 24-40/16-24kg
Min 2: 20-30 Jump to plate
Min 3: 3/2 strict hspu + 7/5 push ups
Then
Individually specific warm up 5-10min
Prepare for the metcon
Metcon
Open 20.2
AMRAP 20 min
4 Dumbbell thrusters
6 Toes to bars
24 double unders
L1: –
L2: 2×22,5/15kg
L3: 2×15/10kg, hanging knee raises 12 double unders
L4: 15/10kg, sit ups, 24 single unders