Fitness

Skill
1 X V02MAX on Bike/Rower

Metcon
A1. 3 Sets (can start V02Max first)
Unilateral KB Squat W/Pause X 6
Chest Bar (Switch Grips While Hanging) X ME
1 KB Tall Kneeling Plank X:30s

Metcon
B1. 12 Minutes of training
Ring Rows X 15
Plank Contralateral Holds X 15
Step Ups X 15ea
Push Ups X 15

Metcon
B2. 2 Rounds:
LM Core Press x 4ea
Active to Passive Hang X 10
Supine IAP BreatihngX:30s

Performance

Skill
2 Rounds
LM Core Press X 4ea
SA Var Active-Passive Hang X 4ea
INT ROT Opener X 3

Metcon
A. 6 Sets to work up to 2RM max
Hang Clean W/Pause X 2
Continuous Lateral Hurdle Bounds X 3
Strict toes to Bar X 8

Metcon
B1. 3 sets
BB Front Split Squat W/Pause X 4ea
Split Squat Band Chop X 4ea

Metcon
B2. 1 X V02MAx on Assault Bike/Rower