Wod 12/6

EMOM 9 min
Min 1: 3x10m Bear crawl
Min 2: 30 sec Deadhang
Min 3: 20 Airsquat with 10/5kg plate to chest
 
Metcon
21-18-15-12-9-6-3 TC 25min
Front Squats 43/30kg from gorund
Run 200 meters after each round.
If you drop the front squat do 7 pull ups before you go back to frontsquat
 
L1: 60/43kg, 3 muscle ups
L2: RX
L3: 35/20kg, 7 ring rows
L4: Goblet squat 16/8kg, 4 Ring Rows

Cf Basic
EMOM 9 min
Min 1: 3x10m Bear crawl
Min 2: 30 sec Deadhang
Min 3: 30 Airsquat
 
Metcon
21-15-9
Front squat 30/20kg
Burpee over bar
200m run after each round. 21 front squat + 21 burpees then run.