Wednesday Benchmark
Warm up
400m run
10 push ups
10 hanging shoulder shrugs
10 kb swings
5-10 pull ups
5 burpees
10 kb swings

Prepare for metcon, pick level and practice movements

Eva, time cap 45-50 min
5 rounds for time
800m run
30 kettlebell swings 32/24kg
30 Pullups

L1: Chest to bars
L3: 24/16kg, ring rows
L4: 16/12kg, jumping pullups