Fitness

Metcon
A. Test:

Max weight for a UB 400m SB Carry

You have already done this a couple of times. Challenge yourself with more weight, if the gap between sandbags is to big add a dumbbell on top. Shoot for half bodyweight or more.

Metcon
B. EMOM 5:

5 Supinated BB Rows + 5 Side Delt Raises

Metcon
C. 4 Rounds of(10:00min total):

:15s AB for cal.
:15s Rest
:15s Burpees
:15s Rest
:15s Battle Rope
:15s Rest
:15s Box Jumps
:15s Rest
:15s KBS 32/24kg
:15s Rest

Metcon
D. Test:

200m Sled Sprint

No walking, it has to be running till the end. Add 25% of your BW on the sled.

Performance

Metcon
„Elizabeth", for time:

21-15-9

Squat Clean 60/40kg
Ring Dips