9 June 2021

RX

Strength/Skill

EMOM 12mins
1. 8-10 Ring Rows
2. 8 – 10 T2B/ Kipping Hanging Knee Raises
3. 30s Top of the ring support hold
4. 15 Back Extensions

Workout

Partner WOD:
15 min AMRAP
10 Wall Balls
8 Db Snatch alt 50/35lbs
4 Burpees
YGIG

 

METCON

Workout

10 min AMRAP
40m Dual KB/DB Front Rack Farmers Walks
14 Dual KB/DB Front Rack Squats
12 Dual KB/DB STOH
10 Dual KB/DB Thrusters
8 Burpees

Rest 2 mins

10 min AMRAP
250m Row
10 DB GTOH
40 DU/80 SU