Fitness

Skill
10 Min running skills

Metcon
Find your 5RM Front Squat

in between your sets perform

10 sup RR
10 sec power plank

Metcon
In teams of 2 for 8 Min

ME burpee box jumps - I go you go

Performance

Metcon
T-Test (www.vbg.de/kampagne_seikeindummy/3_Diagnostik_Betreuung/01_Funktionelle_Tests/03_Schwerpunkt_Agilit%C3%A4t/Schwerpunkt_Agility_node.html )
4 rounds of:
8 bb roll outs
10 bent over bb rows sup
8 two KB front Squats
ME wall facing HS hold

Metcon
2 rounds ME chin over the bar hold

5 Min Amrap:

Burpee Box jumps overs 24/20

try to jump over the box!