Fitness

Metcon
4 rounds of:
-SL RDL’S 8xea
-one arm db bench press 8xea
-alternating lateral 2KB Squats 6xea
-15 sec L hang

Metcon
2 rounds, without rest, of:
-30 sec of db Shoulder Presses for max reps
-30 sec of db Rear Delt Raises
rest 2 min
30 sec of Lateral db Raises for max reps
30 sec of DB Hercules Hold with Thumbs Facing Up

In teams of 3:
200 WBS a ist working, b holds plank, c rest

Performance

Metcon
Work on your strict ring MU for 15 min

Metcon
3 rounds of:
-20-30sec OH Yoke hold with the weight of your 1RM Snatch

4 rounds for time:
-5 strict MU
-40 air Squats