Fitness

Metcon
Work for 15 min.
-Paused LM Squats 8x
-Bend over BB rows (sup) 8x
-2 farmer handle (KB) DL hold bw on each arm
-max effort
-neutral spine exercise

Metcon
EMOM for 10 min.
10 Sandbag Squats - every round you fail perform 6 burpees

Performance

Metcon
15 minutes to work on a 3 RM
Back Squat

Metcon
AMRAP 10
- 6 Box Jumps overs 30'/24'
- 10 Pull ups
- 10 Burpees

rest 1 min after each round