Sunday
Warm up
3 rounds or 10 min
10+10 DB or Bodyweight single leg RDL
5 Inchworms
20 Air squats
30sec Hollow hold
5+4+3 Jumping pullups, kipping, strict
Skill/Strength
Prepare for metcon
Metcon
For time
3 rounds
400m run
20 cal rower
15 Burpee over rower
Then into
10 Rounds of
1 round of Cindy
3 cleans 60/40kg
200m run
L1: 80/55kg
L2:
L3: 50/35kg
L4: 40/30kg, ring row on Cindy