Skills
EMOM 10:00 alternating:
E – 6/8/10/12 kipping HSPU – choose a rep scheme that will allow you to go unbroken for all sets
O – 7 back squats @ 65-70% of 1RM
Metcon
12-9-6
thruster 75/55
burpee on to bumper plate
Rest 2:00
9-6-3
thruster 75/55
burpee on to bumper plate
*Score is time of completion -2:00 rest interval.
Sprint Intervals
EMOM 8:00
100m sprint / Rest in remaining time
