Dynamic lower body + metcon
WU: FMS, streching, gymnastic
A: Box squat 10 x 50% of 1RM 65kg, 8 x 60% 80kg, 6 x 70% 95kg, 4 x 80% 105kg
B: Box jump from squat position 3 x 3 39cm, 2 x 3 50cm, 1 x 3 62cm
C: GHD sitips 3 x 15
D: Swing 3 x 20 24kg 30sec rest
Metcon: "Elizabeth"
21 - 15 - 9
Clean 60kg
Ring dips
7'20"
