Warm-up:

3 Rounds

1min squat hold@ KB24/16

5 strict pull ups

200m run

 

Conditionning:

 

5sets AB/row

Or shuttle run

 

3min (moderate)

2min (Hard)

1min rest

 

Metcon:

 

21-15-9

Thrusters@40/25

Burpees facing

Pull ups