Outdoor Metcon
Warm up-general movement
Skill- KB Snatch
Strength
single arm RDL superset with good mornings
WOD
10-20-30-20-10
Kb snatch
Hollow rocks
Buy out 800m run
CrossFit
Warm up- PVC and friend circle
Mobility- Ankle smash
Strength- catch up
WOD
100doubles
50 front squat
25 stoh
10 wall walks
