Skills & Metcon Strength
Total 90min
A. WU 3 rounds: 300m row, 30 DU, 10 burpee, mobility
B. Strength ring dips 4 x 4-3
C. Skill work
KPU practice for 20min
T2B practice for 10min
D. Metcon
AMRAP in 4 minutes of:
10 push press 30kg
10 pull ups
rest 4 min, and then
AMRAP in 4 minutes of:
10 KBS 24kg (overhead)
10 push ups
E. Post WO 1000m row, mobility
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