Thursday Strength, Squat/Oly
Warm up
3 rounds:
10+10 Big arm circles (Forward/Backward)
5 Push ups to downward dog pose
20 Alt single leg RDL with kettle bell
5 Push ups
10 Goblet squat
20 high knees

Start the metcon in waves, 3 min between depending on benchpress places

For time TC 30-45min
4 rounds
15 Bench press
200m run
Hand release push up
*Rest 3 Minutes between rounds
*Target time is 5 minutes each round
*Time cap is 6 min each round
*Break up the reps in smart sets
*The run should be a hard pace

L1: 70/47,5kg, 26 HR push ups
L2: 55/37,5kg, 20 HR push ups
L3: 43/30kg, 14 HR push ups, 300m
L4: 30/20kg, 8 HR push ups, 300m