Fitness

Skill
Work and warm up on sprinting skills warm up again right before the shuttle (alternate the turning feet in the shuttles)

Metcon
Perform 4 rounds of:

SL KB RDL 6x ea
2 KB front rack carry for 20m
30 sec hollow hold+30 sec arch hold
Tripod rows 6x ea

Metcon
Death by sprints shuttles

10m shuttle
10m shuttle x2
10m shuttle x3
….

Performance

Metcon
3 rounds of:

sup bent over bb rows 10x
L-sit bb press 5x

Find your max in log Clean and Press 2x


Metcon
3 Min Amrap
tire flips

rest 3 Min

3 Min Amrap
tire jumps