Fitness

Metcon
A. 3 Sets of

5 RDLs - 3sec pause bottom hold

Metcon
B. 20:00min EMOM(5 Sets):

:30s KBS 24/16kg
:30s Noes-and-Toes HS Hold
5/5 LM Rows
:30s SB Hold with bear hug

Performance

Metcon
A. 3 Sets of:

B1. :30s OH Yoke Hold
B2. 3 Weighted Pull-Ups
B3. 3 Deadlifts

Metcon
B. 20:00min AMRAP of:

3 Strict HSPU
6 Alternating Pistols
9 KBS 32/24kg
12 DUs