Strength:
Handstand 5 holds
Back lever 5 holds
Ring dip + L-sit 5×5+12 sec
Met Con:
3 rds
5 Muscle ups
15 V-sits
30 KB swings 24/16kg
Crossfit Rugby
Strength:
Deadlift + band KB swings 5×5+15
Agility:
3 cone drill (groups of 3′s, each do 2 each then straight into 20seconds of high knees, target will be set) x3
Met con:
3 rounds of:
3 min AMRAP – 3 cleans (60kg/40kg), 3 Burpees, 3 get ups.
1minute active recovery
Finisher: Sally challenge
