Fitness

Metcon
A. EMOM 10 (2 Sets):

1. :30s Hercules hold - palms up
2. :30s Weighted step-ups
3. :30s Passive hang
4. :30s Chin over the bar hold
5. :30s Goblet squat bottom hold

Metcon
B. EMOM 20(5 Sets):

1. 100m Run
2. 10 Goblet Squats
3. 200/150m Row
4. :30s Seated DBs/Plate OH Hold

Performance

Metcon
A. The Man Test

10:00min to work up to attempt a set of 15+ OHS with 2x24/16kg KBs

If you did not pass the test, perform todays Fitness WOD.

Metcon
B. 5 Rounds for time of
(Time Cap: 20:00min)

400m Run
10 Double KB OHS 24/16kg