Skill:
EMOM for 10min:
Even: max time L-Sit hold
Odd: 80m Farmer carry (#25/15)
Metcon:
For time:
21-15-9:
Overhead Squats (#60/40)
Double Unders
-Then:
9-15-21:
Burpees
Ground to overhead (#60/40)
Endurance:
30min AMRAP :
50M dual Kb overhead carry (#20/12)
Run 400
50m dual kb overhead carry (#20/12)
30 Overhead Squats (#30/20)