800m run
then 3x
10 OHS
10 Push ups
10 Jump squats
then
800m run
Body Ready:
7 min EMOM
3 snatch balance
2 OHS
Strength:
Snatch
3-3-3-3-3-3-3-3
Metcon:
4x
400m run
20 Knees 2 elbows
20 ring dips - no other dip but rings!!! Or there will be a punishment, I don't care if you have to use a band on these, get your shoulders to the rings and STRUGGLE!
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