3 minutes jump rope
then
3x
20 air squats
10 leg swings front each side
10 leg swings side each side
10 lunges each side
Skill:
10 minutes HSPU
Strength:
Strict press
3-3-3-3-3 at 90%
Metcon:
27-21-15-9
Shoulder 2 OH
Bar facing burpees
27 reps at 60/42.5kg
21 reps at 70/47.5kg
15 reps at 75/52.5kg
9 reps at 85/57.5kg
Cash Out; 100 calorie airdyne
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