Fitness

Strength
4 rounds of:

5 Hang Power Cleans
20 sec L Sit hold on parallettes
5 Push Press
20 sec L Sit hang

Metcon
10-9-8-…-2-1

2 KB front Squats
Burpees

Performance

Strength
2 rounds of:
5 false grip Pull Ups
5 ring dips
5 ring MU transitions

After each round perform ME bw Sandbag Squats

EMOM for 10
3-5 strict Ring MU

Metcon
10-9-8-…-2-1

Thrusters 50/30kg
Burpees over the barbell