29.6.2020

Strength: 
1) Box squat:
Work up to a medium-heavy single (3-2-2-1-1-1)

Metcon:
For as long as possible - Every 3 minutes complete:
5 Burpees over Bar
10 Shoulder to overhead 43kg
10 Toes to Bar
-Add 5 Burpees over Bar each round until you are unable to complete the work in the 3 minutes. 
TC 21 min

Core:
3 rounds:
5x 5 second Static hold back extensions (Supermans)
-Rest 60 seconds
7-10x evil wheels
-Rest 60 seconds