2/11

Accumulate 1:30 min deadhang during the warm up/skill Skill 5-10mins 6 Walll squat 6 Goblet squat 10 Air squats with 3 sec pause in bottom position 10 Scapula push ups 1 min Forearm, tricep, lats mobility mash on bars 10 Hollow rocks
Then
In 10 min complete Back squats 5-5-5-3-3-3
Start at 60% of RM and increase each set ta a heavy 3 rep in the end. Rest 3 mins
2min pause then Max rep back squat with 70% of the last 3 rep
Metcon
For time TC 12 min 50 Russian kettle bell swings 20/12kg BG: 16/8kg 25 Push ups 50 Goblet squats 20/12kg BG: 16/8kg 25 Hangin knee raises Elite: Toe to bar 50 Kettle bell walking lunges, KB at chest