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Main – WOD
Warm-up
Metcon (No Measure)
Run 400M
7 KBS
7 KB Snatch
X 3
Press Mobility
Weightlifting
Shoulder Press (6X2 @ 32X0)
Metcon
Metcon (No Measure)
@ 80%/Aerobic/Sustainable
1 Min on
1 Min Off
x 9
Row
Double Unders
5 Pull ups -> Air squats
Each exercise gets 1 minute and then 1 minute of rest. Switch exercises when the next minute starts. You will do each exercise 3 times. Your starting exercise does not matter.
Metcon (No Measure)
Handstand Walk Practice