Skill:-
20 mins on BMU skill
Beginners
T2B skill & reps
5 x 8+ T2B
5 x 8 Seated leg raises
Experienced run E2MOM X 5
12/10 cal bike + 5-10 bmu
then
L-sit holds on paralettes / DB’s 3 x max attempts
Metcon:-
3 rounds
400m run
6 Power snatch 60/42.5kg
15 Pull ups