Wod 6/4

Skill
10 x 15m shuttle runs, fast.
then
Accumulate 5 minutes in a static hold of choice: Hollow rock, plank, L-sit, handstand etc.
 
Metcon
EMOM 24 min
1: 10 Single arm dumbbell thruster 5+5 20/12kg
2: 10 Front rack lunges with fatbars 40/25kg
3: 10 Kettle bell snatch 5+5 20/16kg
4: 2 Rope climbs
5: 7.5m handstand walk
6: Rest
 
L1: 24/16kg DB, 10 lunges with strict press in lunge, 24/16kg KB, 3 rope climbs
L2: Rx
L3: 16/10kg DB, lunges with medball 9/6kg, 16/8kg KB, 1 rope climb, 15m crab walk
L4: 12/8kg DB, lunges with medball 6/4kg, 12/6kg KB, 2 rope climb from laying on floor, 7,5m crab walk.

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