WOD
Strength
Skill day and flush WOD
5 sets for quality:
-DB curtsy squats x 10/leg (complete all reps on one leg first then the other)
– 5 Tempo dips @ 3030
-TGU sit-ups x 10/side
-1 rope climb, scaled: 3 supine on the ground/seated to standing rope climb
MetCon
4 rounds for time/quality:
-300m run
-15 plate ground to overhead (35/25)(45/35)
-12 air squats
-10 inverted BB rows