WOD Fr

Warm-up
8x 20/10sec (4each)
burpee over kb
goblet squat hold

8x 20/10sec
kb windmill each side

Basic Strength
Metcon

5x 6min work, 3min rest
*work in teams of two
*one works one round, one rests
I. 5 double kb front rack squat
30m double kb front rack carry

II. 5 double kb push press
30m double overhead carry

III. 10 double kb deadlift
30m farmers carry