191122

FRIYAY

Metcon

On a rolling clock

0-10

For reps or time

27-21-15-9
Deadlift 70/47,5kg

12-9-6-3
Handstand push ups

10-15 rest and reset

—-

15-45min

• 1 round
  20 Shuttle runs with medball 9/6kg
  10 Wall walks
• 2 rounds
  15 Shuttle runs with medball 9/6kg
  20 Box jump overs
• 3 rounds
  10 Shuttle runs with medball 9/6kg
  30 Wall balls 9/6kg

Only on the evening session
1 Shuttle run is 15m, carry medball at chest

 

L1: 83/52kg, strict hspu, 15m handstand walk instead of wall walks, no touch box jump over
L2:
L3: 60/40, kipping hspu
L4: 50/35, kick to handstand, 15 m bear walk instead of wall walks