Wod 19/9

Tisdag
Skill
Strength
Every 90 sec for 8 rounds
2 Power Cleans touch and go (TnG)
Work up to 75% and do all rounds on that weight
 
Metcon
For time
30 Front Squats 50/35kg (from ground)
then
18-15-12
Shoulder to overhead 50/35kg (from ground)
Burpees over bar
 
L1: 65/47.5kg
L2: RX
L3: 35/20kg
L4: 20/15kg
 
CF Basic
Skill
Handstand push ups and hold for 10-15 min
 
Long jump
Give this a try for around 5-10 minutes
For cm to count you must land with control and be able to keep balance

Metcon
Amrap 10 min
5 Burpee broad jump, 1 meter
15 sec handstand hold OR 30 sec in plank hold
10 Slamball throw unto ground 9/6kg