WOD Mo

Warm-up
600m run

alap 3
partner pinch grip plate holds

3x
10m high knees march
10m reactive jumps
10m straight legs skip
10m heels raise skip
10m running cycle skip

Sprint Work
5x steigerungslauf 60/70/80/90/100%

3x 20m sprunglauf

Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 9
12 power snatch 40/30
30 du

rest 6min

amrap 9
24 ohs 40/30
24 burpee otb