21.5.16 (Saturday)

A. Skill/Stregth

Emom x 18

Min 1: OHS x 3rm or 6rm alternate Heavy Lunges
Min 2: Rest
Min 3: Handstand walk 10-20mt
Min 4: Rest
Min 5: 10-15 Swings 32/24kg
Min 6: Rest

B. Conditioning

Run or Row (Tempo stride)

4 sets

Run 400mt run 1.20 min-1.30min
Jogging 200mt 1.20min-1.30min

C. Metcon

Amrap 10 min

15 Toes to bar
20 Jump over Box
15 Hands Release Push ups

D. Core

Hollow Rock accumulate 3 min
Hyperextension ghd 3-4 sets x 10 reps