Fitness

Skill
15 Minutes of Hinge/Deadlift Practice
SL Hinge Drill
SA Row in a Hinge
Tension or Torso Work

Metcon
4 Sets:
Partner ECC only Hamstring Curls X 8-10
Ring Rows X 15
Plank to Push Up X 15

Metcon
'Nahram"
3 Sets for Time:
SB/DB Thrusters X 10
50 jumping jacks
SB/DB Thrusters X 10
50 jumping jacks
Plate Pinch Carry X 40M

Performance

Skill
15 Minutes of Hinge/Deadlift Practice
SL Hinge Drill
SA Row in a Hinge
Tension or Torso Work

Metcon
4 Sets of
Barbell Complex:
Low Pull X3
Hang Clean Wpause and Front Squat X 3
Rest With 2 RDL Box Jumps

Metcon
"Yuna" 16 Minutes Total
1 Minute to perform 3
Floor to overhead 60kg/40Kg after as many burpees over the bar as possible
rest 1 minute
repeat for four more rounds.
Total burpees is your score.