Skill/Strength
Every 4 min for 16 min, (4 rounds)
8 (4+4) Front rack split squats
5-8 Dumbbell rolling triceps extensions
10-20 Landmine rotations
5-8 DB/KB presses (L sit position on floor)
Metcon
For time, TC 14 min
50 Back squat
40 Overhead squat
30 Pull ups
20 Burpee box jump overs
30 Pull ups
40 Overhead squat
50 Back squat
L1: 43/30kg, chest to bars
L2: 35/25kg
L3: 30/20kg, 15 pull ups
L4: 20/15kg, front squat instead of OHS, ring row