WOD Mi

Warm-up
300m run
3x
60sec hs hold
60 sec rest

6x20s work/10 s rest
cossack squats
scapula pull ups

scapula push ups
banded knees hip hinge

Metcon
Metcon (Time)
For time
15-12-9 reps
c2b pull ups
power clean 70/50

4min rest

Metcon (Time)
For time
15-12-9 reps
Strict hspu
Front squat 70/50

4min rest

Metcon (Time)
For time
15-12-9 reps
Burpee over the bar
*start and end the workout with 600m run
*300m run between sets