Fitness

Skill
HS warm up on floor

Metcon
EMOM for 16 Min

6-10 two KB front rack squats
3-5 Wall walks
6-10 KB floor presses
30 sec L hang

Metcon
For time:

100 mountain climbers
100 alternating one KB thrusters
100 mountain climbers

Performance

Skill
5 Min HS warm up
compete against a partner: 3 rounds of who can stay longer on his/her hands in a square meter!

Metcon
4 rounds of:

5 Front Squats @ 3311
10 strict T2B

Metcon
Amrap 10:

5 WBS 10/6kg
2 strict HSPU
10 WBS
4 strict HSPU
15 WBS
6 strict HSPU