Fitness

Skill
Fitness and Performance: 10 Minutes of a sprinters Warm Up
(Can't sprint=Assault Bike- sorry)

Metcon
EMOM 15 Minutes
1 KB/SB SL Kickstand RDLs X 4ea
BB Supinated RowsX 8
BB AB Roll Outs X 8

Metcon
A:20 minutes of training: Farmer carries X 60M
2 KB (Deficit) Deadlifts X 5ea ECC Ring rows X 10 Dragonflys X 5
B: 3 KM AB OR 2 KM Rower AFAP

Performance

Metcon
20 minutes of Deadlift Practice

Metcon
3 Rounds for time:
SB Carry X 100M
BB Supinated Rows X 8 Run 20M X 4 Lengths