Fitness

Skill
Fitness and Performance: 5 minutes of Juggling Practice

Metcon
EMOM 20 Minutes W/Partner: A:SB Deadlifts X 5 A:Partner-Side Planks :40s ea B: Supinated BO Row X 5ea B:Partner-Holds 2 DB OH-:40s

Metcon
4 Rounds of:
2 DB Bottoms Up Split Squat X 5 each
ME (Weighted) Pull Up Hold
V Sit Ups X 5-10

Performance

Metcon
5 Rounds of:
Stiff Legged RDL/ Deficit Deadlift X 5
2 DB Z Press X 3RM Spider Man (Constant Low Crawl) X 20 Metres

Metcon
"Furious Five"
3 Rounds of 5 Min :1 min rest: in between each round
SA KB Snatches X 5ea
1 KB (same weight as Snatches)Goblet Reverse Lunges X 5ea
Chin Ups X 5