9-11-2024 Wednesday

Skill : 8×3 shoulder to overhead Metcon : Amrap 20:01 9 burpees 1 rope climb 1 wall walk  

Tuesday 9-10-2024

Skill : 6×10 Toes to Ring or Toes to Bar Metcon : Partner 5 rounds each for time: 10 –

Monday 9-9-2024

Skill : 5×5 deadlift metcon: 3 rounds for time 15 squat snatch 75/55 15 pull ups