Warm up:
2 minutes single jump rope
20 torso twist lunges - light weight
20 side 2 side lunges - each direction
1 gym pass inch worms
Skill:
5 mins rope climb
Stability:
Coaches choice
Strength:
Bench press
5-5 warm up
5-5-5+ @ 65/75/85%
Metcon:
12 min EMOM
3 burpees
1 G2OH - increase 1 rep per round until failure - then finish the time left by continuing to move
50/35kg
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