Skill/Strength
Every 4 min for 16 min, (4 rounds)
8 (4+4) Front rack split squats
5-8 Dumbbell rolling triceps extensions
10-20 Landmine rotations
5-8 DB/KB presses (L sit position on floor)
Metcon
3 rounds TC 12min
6 Hang squat cleans
6 Thrusters
6 Push jerks
L1: 61/4kg
L2: 50/35kg
L3: 43/30kg
L4: 30/20kg