31072020 Warmup

EMOM x 9mins:
1st – 5 Box Jumps
2nd – 8-10 2x KB Cleans hold 1 second in rack of each rep (moderate weight)
3rd – Row 30" @ moderate effort

31072020 Skill

Hang Squat Clean BBCycling
EMOM 2 min
6 HPC in FS @40/25
– Rest 2 min –
EMOM 4 min
6 HCL @60/40

31072020 Metcon

5 Round of:
400m Run
10 Synchro Thruster @40/25