Wod 4/9

Måndag
Skill
Frontsquats
5 reps at 70%-75%-80%-85%-90%
Work up to 70%, take 1-3 min rest between sets
Beginners: 5 -6 sets and 10 reps at a weight you control
During rest do 1-2 rope climbs depending on skill
 
Metcon
For time TC 17 min
21 Thrusters 25/15kg
5 Rope climbs
15 Thrusters
4 Rope climbs
12 Thrusters
3 Rope climbs
9 Thrusters
2 Rope climbs
6 Thrusters
1 Rope climb
 
L1: 35/25kg
L2: RX
L3: 15/10kg, 3 ring row=1 rope climb
L4: Frontsquat 20/15kg, 3 ring row=1 rope climb