Warm Up
2 sets
3 min fast walk/jog
30+30m suitcase carrying
30+30m single arm front rack carrying
:45 jump rope
10 gtoh + halo with plate
10 plate thrusters

Metcon Prep
2 sets
:20-30 sec of du's
10-15m sb carry on shoulder R/L (2nd round bear hug)
5-10 wall ball shots
rest 1-2 min bwn sets

Metcon

For time
90 double unders (max reps in 1.5 min)
90m sandbag carrying (45/45m on R/L shoulder)
21 wall ball shots
60 double unders (max reps in 1 min)
60m sandbag bear hug carrying
15 wall ball shots
30 double unders (max reps in 30 seconds)
30m sandbag carrying (15/15m on R/L shoulder)
9 wall ball shots
time target is under 10 minutes.

skaalaa säkin kanto matkat 60/45/30m jos tuo rx määrä tuntuu hurjalta tai sit säkin painoa.