Fitness

Skill

Strength
A.
Four sets of:
Squat x 8-10 reps @ 30X1
Rest 30 seconds
Push Ups x 8-10 reps @ 2020
Rest 30 seconds
Power Plank x 15s
Rest 2 minutes


Metcon
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
100 Meter Run

Performance

Strength
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds


Metcon
B.
Complete as many rounds and reps as possible in 10 minutes of:

Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

@ 50/35 kg

You must perform 5 burpees any time the weight settles on the ground.