Fitness

Metcon
A. 3 Sets of:

A1. 10 Sup. Bent over BB Rows
A2. 10-15 BB Roll-Outs

Metcon
B. AMRAP 15:

10/10 OA DB OHS 30/20kg
10m Burpee Broad Jumps
10m Reverse Bear Crawl

Performance

Metcon
A. Establish a 20RM Backsquat


Metcon
B. Establish a 6RM Weighted Pull-Up


Metcon
C. „Flight Simulator", for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You must stop between sets.

Time Cap: 25:00min