Fitness

Metcon
A. TAO

30 SB Tosses

Use a line to measure distance or a pull-up bar for hight. If you don't make the target the rep does not count.

Metcon
B. TYQ

10-9-8-7-6-5-4-3-2-1

SB Squats

After each set(also the last) perform a 20m SB Carry before you continue SB Squats. 10 Burpees over the sandbag every time you drop the sandbag.

Metcon
C. EMOM 5:

5 BB Biceps Curls + 5 Side Delt Raises

Performance

Metcon
For time:

50 Ring Dips
800m Run
50 Ring Dips
800m Run
50 Ring Dips