Fitness

Metcon
A. 3 Sets of:

A1. 10 DB Rows in Hinge position
A2. Accumulate :30s L-Hang

Metcon
B. For time:

50 WBS 10/6kg
200m Run
40 WBS
200m Run
30 WBS
200m Run
10 WBS

Time Cap: 15:00min

Performance

Metcon
A. 3 Sets of:

A1. 5 paused Front Squats
A2. ME wide grip Pull-Ups(supinated, strict)
A3. Accumulate :30s L-Sit

Metcon
B. For time:

400m Run
„Karen"(150 WBS 10/6kg)
400m Run

Time Cap: 15:00min