Fitness

Metcon
A. 5 Sets of:

DB Hang Muscle Snatches - (5/5, 4/4, 3/3, 2/2, 1/1)
(Weighted) Pull-Ups/ Lat Pull-Downs(5, 4, 3, 2, 1)
:20s Rest

As the reps starts decreasing start increasing the load on both movements.

Metcon
B. Modified „Karen":

1 Set of ME WBS 9/6kg
1:00min Rest
1 Set of ME WBS 9/6kg
1:00min Rest
.
.
.
Continue till you reach 150 reps.

Metcon
C. EMOM 5:

5 DB Shrugs + 5 DB Calf Raises

Metcon
D. Finisher:

200m SB Carry