Fitness

Metcon
A. Warm-Up
2 Sets of:

A1. 10 Incline T Raises + 10 Incline Y Raises + 10 Incline I Raises
A2. 5/5/5/5 Biceps Opener
A3. Row(easy to medium pace)

1 Person at each station. When A1 and A2 is done, rotate.

Metcon
B. 2 Sets of:

B1. 6/6 Landmine Row
B2. 20m Bear Crawl

Metcon
C. EMOM 9 (3 Sets):

1. 10 Hinge Rows
2. 20m Sled Drag(AFAP)
3. 10-10-20-20m Shuttle Sprint

Performance

Metcon
A. Warm-Up
2 Sets of:

A1. 10 Incline T Raises + 10 Incline Y Raises + 10 Incline I Raises
A2. 5/5/5/5 Biceps Opener
A3. 50 Double Unders

1 Person at each station. When A1 and A2 is done, rotate.

Metcon
B. 2 Sets of:

B1. 6 (Weighted) Ring Dips
B2. 6/6 Landmine Rows

Metcon
C. 3 Rounds for time of:

12 KBS 32/24kg
6 Box Jumps
3 Ring MU

Time Cap: 9:00min