Fitness

Metcon
A. 5 Sets of:

5/5 OA Ring Rows
:30s OH Plate Hold
5/5 Leg Circles

Metcon
B. „Karen“, for time:

150 WBS

Time Cap: 12:00min

Performance

Metcon
A. Establish a Max Hight Box Jump


Metcon
B. 6 Sets of:

6 Backsquats
6 L-Sit Pull-Ups

Metcon
C. For time:

1000m Row

then(no rest)

3 Rounds for time of:

2 Legless Rope Climbs
15 Burpees