Fitness

Metcon
Work up to 3 heavy sets of 5RDL’s

After each set perform 10m of perfect bear crawl/ 10 plank punch outs ea


Metcon
EMOM for 8
Even: 5 one arm RR
Odd: 8 seated db presses

rest 1 min

EMOM for 8
Even: 6-8 bb roll outs
Odd: 10 WBS

Performance

Metcon
3 rounds of:

-one arm bb rows 8xae
-one arm bb presses 8xea

Metcon
Perform 2 sets of your max log Clean and Press


5 rounds of 15 sec max effort AB, rest 45 sec