Warm Up :
2-3 Rounds :
20sec Deadhang
10m Inchwarm Walk 5 Paused Goblet Squats
Strength :
3 Sets :
5-9 Front Squat (4 Down,2 Pause,2 Top) (Same Weight As Last Week)
40-60sec Plank (If it's easy – planch it as possible or add weight)
5 Slow One Arm Ring Rows (Squeeze For 2sec At Top)
Metcon : For Time :
21-15-9
Sandbag G2S
42-30-18
Burpees
