Skill
2 rounds of
4+4+4 KB swings, heavier each set of four
5 Burpee to rings
10 V sit ups
Tarzan sequence
Dumbbell snatch
5 min practice up to your metcon weight.
Metcon
10min Amrap in teams of two, relay.
6 Dumbbell snatches 20/12kg BG:16/8 Elite: 30/20
8 Pull ups BG: jumping pull ups
10 Goblet squat 20/12kg BG:16/8 Elite: 30/20
5 min reset
12min working in teams of 4
Max cal row
Each athlete row 30 sec a time.
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