Rest

M)
Pull:
24-12-6-12-24

F)
Skill:
Metcon:

5rft:
8 DB front squats
12 Burpees
16 Squat jumps
20 DB push press

5x3 AHAP

M)
Pull

F)
Skill: Arms
5 x 5 French Press
5x20 Banded Push Down

Metcon:
5 Rounds of
50 M. Sprint
21-18-15-12-9 Wall Ball & Sit Up

M)
Push:
24-12-6-12-24

F)
Skill:
5 x 10 Hammer Curl
5 x 15 Pull Up
5 x 20 Banded Bicep Curl

Metcon:
'Fran'
21-15-9
Thrusters
Pull-ups

Tabata: Butt "for quality"

Complete the tabata with these four movements:

Hip thrust
Hip thrust top hold
Hip thrust top quarter
Hip thrust top hold with adduction/abduction

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

EMOMx8:

Odd: 4 Snatches 60/40
Even: 7 Overhead Squats 60/40

20 on 10 off x 8
Weighted lunges
V-ups
Burpee man makers
Kb swings
Dips/push ups

FT
4 Rounds
50 DU
25 GHD sit ups
20 Wall ball 9/6kg
15 C2B
10 DB squat snatch 22,5/15kg