Warm-up:

3x
15/12 Calories row
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
20 Starfish crunches
20 Plate hops

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Shoulder press
6 x 4 @ 90% of last week 4RM

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Metcon:

As many reps as possible in 12:00 minutes of:
50 Double-unders
10 Deadlifts 100/70kg
5 Box jumps 30/24”

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Bonus:

5 sets of 15 Banded pull-ups
4 sets of 12+12 1-Arm behind the neck tricep extensions
4 sets of 12 Reverse hypers

Core:

3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

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