Strength:-
3 rounds every 5 mins
8 / 8 Russian Box Step ups
8-10 Wide grip Ring Rows
Core
30 sec hollow hold
5 v-ups
10 hollow rocks
Metcon:- Chipper
800m Row
20 Box jumps 24/20
20 KB Push Press 2×24/16kg
20 Burpee Box jumps 24/20
20 KB clean 2×24/16kg
20 Box jump overs 24/20
20 KB Front rack squat 2×24/16kg
20 KB Box step ups 2×24/16kg
20 KB Deadlifts 2×24/16kg
800m Row