WOD + skills Strength
Total 90min
1. WOD
A. WU 8min EMOM: 6 deadlift, 6 KBS, 6 goblet squat 12kg KB
Mobility
B. Strength
10min EMOM
Odd: Romanian deadlift 6-8 reps
Even: Weighted chin-up 2-3 reps
C. Metcon
Against time:
30 burpee box jumps
600m run
20 KB snatch 16kg KB
600m run
20 KB snatch 16kg KB
600m run
30 burpee box jumps
Result: 18.50
D. Post WO 1500m row
E. Skillwork: KPU practice for 20min
Mobility
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